Tabbouleh has been the quintessence of all salads in the middle east for untold centuries. Today its popularity has spread to Arab Gulf nations, where it has become the most fully integrated non-Gulf dishes. In homes it is served with almost every dinner or must be eaten as snack. This lemony and tangy salad has become Gulf favorite. Instead of using spoon try scooping it with a leaf of lettuce to ensure not even one drop of dressing is lost. The taste of this salad depends on how fine you chop the Parsley. Parsley and Bulgur wheat are the two is the main heroes of this exciting, healthy and delicious bowl of satisfying meal.
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When I came to know that this week DFT is bringing Salads, The first thing that came into my mind was Bulgur wheat salad or Tabbouleh. I loved Bulgur wheat when I made an Upma out of it. Then I tried Tabbouleh and I became a fan of it. It is healthy and easy to make and it is a complete meal.
Bulgur, also called bulgar or bulghur, is a grain product made from crushed wheat kernels. It provides iron, zinc and niacin, and you can eat it as a side dish, in salads and as a hot breakfast cereal. American Diabetes Association lists bulgur as a healthy grain option for individuals with diabetes. Read the benefits of Bulgur in the notes below.
BULGUR WHEAT SALAD|TABBOULEH
1 cup bulgur wheat
juice of 1 lemon
olive oil- 1tbsp
about 1 bunch fresh parsley, chopped
about 3 tbsp fresh mint, chopped
4 spring onions, chopped
Fresh cucumber diced – 2 small
Green chili-1 chopped
Chaat Masala- 1tsp.
cumin powder- 1tsp.
1 green pepper, seeded and sliced
2 large tomatoes, diced (or any other kind of tomatoes) for garnish
pitted black olives for garnish
Lettuce leaves for lining the salad plate.
1. Put the bulgur wheat in a bowl of hot boiled water.
2. Let it stand for at least 45 minutes.
3. Drain and squeeze with your hands to remove excess water.
4. Spread on kitchen paper to dry the wheat completely.
5. Place the bulgur in a bowl, add lemon juice, olive oil and a little salt and pepper.
6. Allow to stand for 10min if possible.
7. After standing add chopped parsley, chopped mint, spring onion, tomatoes, cucumber , spices . Mix well
8. Garnish with diced tomatoes and olives. Line the platter with lettuce leaves and Serve and enjoy 🙂
1. If bulgur wheat is not available you can make this salad with boiled and drained Daliya or crackled wheat.
2. Add the spices of your choice , I added chaat masala because I like that spicy flavor.
Benefits of Bulgur wheat..
Carbohydrate Content of Bulgur
A cup of cooked bulgur contains 34 grams of total carbohydrates. When you eat foods with carbohydrates, your body breaks down the carbohydrates and releases them into your bloodstream as blood sugar, or blood glucose. If you have diabetes, your body is unable to properly regulate your blood sugar levels, and consuming too many carbohydrates at once can cause unhealthy increases in blood sugar. For most people with diabetes, each meal should contain 45 to 60 grams of carbohydrates. You could hit this goal with a lunch consisting of tabbouleh, with bulgur, parsley, cucumber, tomatoes, and olive oil, and a piece of fruit on the side.
Low-Sodium Preparation Methods
Diabetics are at a higher risk for heart disease. A high-sodium diet can lead to high blood pressure, which further increases your risk. Bulgur is naturally low-sodium, with only 9 grams of sodium per cup of cooked bulgur. Prevent your bulgur dish from becoming higher in sodium by cooking it in water and refraining from adding salt during cooking or at the table. Instead, season it with low-sodium options, such as herbs, yogurt and lemon juice.
For information please refer to these links
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.
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