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Pasta Salad Week - A Healthier Version

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I decided to swap around some days in pasta salad week and show the healthier option today. As I said in the intro on Monday, the title "pasta salad" is a bit misleading because most of these are far from salads or healthy in any way. I wanted to have at least one healthy one up for you guys. I decided to make Tabouli (or Tabbouleh) because bulgur is much healthier than normal pasta. Cracked wheat you say? I say it is pretty much whole grain pasta. Don't believe me? Check out this chart I made to prove it.


How's it feel to be taken to school?  hmm does this really prove anything?  It better!  I just spent a half hour making it!



Ok so here is the bulgur wheat. To prepare it, I poured boiling water (2 parts water, 1 part bulgur) over it, added some salt, pepper and olive oil, and let it sit for an hour. There was a bit extra liquid after it was ready that I strained out.



The key to tabouli is to make it with more veggies and herbs than there are pieces of bulgur. You want the bulgur to be equal to the other ingredients, not overpowering them. That's why there are so many tomatoes in this picture. TIP: Salt each ingredient separately and let them sit for 2 minutes before you mix them into the salad.









Lots of parsley...



...But just a little mint.





If you want it to be truly tabouli (he he), leave out the feta. I just like the way it tastes in here. Also if you leave it out I suppose this would be healthier.





Squeeze in a bit of lemon juice and you are done! Remember to taste and make sure it has enough salt, pepper, and juicyness. If not, add accordingly.





We took this to work for lunch 2 days in a row. On the second day, I wanted something different so I bought a pita and some olives and ate it like this (hence the awful camera-phone pic). It was amazing this way! Much tastier. It made me realize that this would be perfect for a picnic because it is very portable! 

 

Tabouli
Bulgur (cooked)
Tomatoes
Cucumber
Scallions
Parsley
Mint
Feta
Lemon Juice
Salt and pepper

 

Two other healthy ones already mentioned in the intro post.
Bulgur Citrus Zucchini Salad
Black Bean Avocado and Corn with Quinoa

 

Also dont forget -

Pasta Salad Week Menu

Today:            Intro and old pasta salad posts
Tuesday:        Old Standbys
Today:            A healthier Version
Thursday:       Leftover Pasta Salads
Friday:           Playing with Colors and Shapes


7 Comments

Daaaaaaaan!

I love Tabouli!!!! And this Tabouli looks so good. I am definitely going to make this! YUM

That graph would have taken me at least 2 hours to make.

Your Illustrator skillz are off the charts.

Tabouli yours,
Nick


PS. Not actually Tabouli Yours. We are still mortal rivals. I just wanted to expand on your pun.

No olive oil? :( Is that part of the unhealthy pile? hehehe

we were actually gonna put some olive oil in there but then when it was all together it turned out to be plenty juicy on it's own from all the yummy tomatoes and the lemon juice...

Hi, I am from Lebanon (Beirut) and I will share with you our real Lebanese Tabbouleh; Sahteen...

Ingredients:
1/2 c Fine grain cracked wheat (Burgul)
1/2 c Finely chopped onion
1/2 ts Allspice
1/2 ts Pepper
1 ts Salt; or to taste
3 c Finely chopped parsley
1/2 c Finely chopped scallions
2 c Finely chopped ripe tomatoes
1 1/2 c Fresh spearmint leaves
1/2 c Fresh lemon juice
3/4 c Olive oil

Instructions:
RINSE THE CRACKED WHEAT several times then cover with water by 1/2-inch and let soak for 20 minutes, then drain well, squeezing out excess water. Combine minced onion with the allspice, pepper and salt. Set aside. In a large bowl, combine the parsley, scallions, tomatoes and mint. Gently fold in the drained wheat and refrigerate until an hour before serving. Just before serving, stir in the seasoned onion and dress with lemon juice and oil to taste. You can also eat it with lettuce leaves...

It is very imporatant not to boil the Burgul as it will lose it crunchiness.

I recommend preparing the bulgur in tomato sauce - it adds a nice flavor to the tabouli.

I used this as a guide, and added it to my Labor Day spread. It was a great hit. Thanks!!

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