Fruited Tabbouleh

May 22, 2023May 22, 20230 1
A fresh and fruity spin on classic Tabbouleh
in Salad

Prep

10 min

Cook

15 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 cups water
1 cup Bulgar wheat
1/2 cup fresh blueberries
2 small nectarines , pitted and diced
2 large apricots , pitted and diced
2/3 cup chopped pecans or 2/3 cup walnuts
1/3 cup minced of fresh mint
1/4 cup canola oil
3 tablespoons lemon juice
1 1/2 tablespoons grated gingerroot or 3/4 teaspoon ground ginger
1/8 teaspoon salt
romaine lettuce leaf

Nutrision Information

Servings Per Recipe
4
Calories
452
Sugar
14g
Fat
29g
Fruited Tabbouleh is a twist on the classic Middle Eastern dish that substitutes tomatoes and cucumber with fresh fruit. This colorful and flavorful salad is a perfect addition to any summer meal or BBQ and is a great way to use up extra seasonal fruits. The addition of sweet blueberries, nectarines, and apricots gives this salad a burst of freshness, while Bulgar adds texture and substance. Finished off with a tangy ginger dressing and a bed of refreshing lettuce leaves, this Fruited Tabbouleh is a wholesome and satisfying dish that everyone will love.

Instructions

1.In a large saucepan, bring 2 cups of water to a boil.
2.Add 1 cup of Bulgar wheat to the boiling water. Reduce the heat to low and simmer for about 12-15 minutes until the Bulgar is tender.
3.Remove the pan from heat and let the Bulgar cool down to room temperature.
4.In a large mixing bowl, add cooked Bulgar, 1/2 cup of fresh blueberries, 2 small diced nectarines, 2 large diced apricots, 2/3 cup of chopped pecans, and 1/3 cup of minced fresh mint. Mix all ingredients gently but thoroughly.
5.In a separate small mixing bowl, whisk together 1/4 cup of canola oil, 3 tablespoons of lemon juice, 1 1/2 tablespoons of grated gingerroot or 3/4 teaspoon of ground ginger, and 1/8 teaspoon of salt.
6.Pour the dressing over the salad and toss well to coat.
7.Chill for at least 30 minutes before serving.
8.Serve on a bed of romaine lettuce leaves.

PROS

This Fruited Tabbouleh is a refreshing and healthy salad packed with fiber, vitamins, and antioxidants.
The combination of fresh fruit and Bulgar makes it filling enough to have as a main dish and it’s also vegan and gluten-free.

CONS

As with any salad, Fruited Tabbouleh has a short shelf life and should be eaten within a day or two after preparation.
The sweetness of the fruits may not be appealing to everyone, and some people may find the salad too tangy or sour.

HEALTH & BENEFITS

Bulgar wheat is rich in essential nutrients like fiber, protein, B vitamins, and minerals like iron and magnesium, which are essential for healthy bones and muscle function. Blueberries, nectarines, and apricots are all low in calories and high in vitamins A, C, and K, and antioxidants which help to protect your body from damage caused by free radicals. Pecans are a good source of heart-healthy fats and protein, while fresh mint and ginger can aid digestion and reduce inflammation.

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