Tabbouleh Wrapped in Romaine Leaves

May 16, 2023May 16, 20230 1
Healthy and flavorful Tabbouleh Wrapped in Romaine Leaves
in Appetizer

Prep

30 min

Cook

0 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3/4 cup Bulgar wheat
1 cup minced onion
1 teaspoon ground allspice
1 tablespoon salt
1 teaspoon pepper
2 cups finely chopped parsley
2 cups finely chopped scallions
4 cups finely chopped super-ripe tomatoes
1/2 cup fresh spearmint , chopped fine
2 tablespoons crushed dried spearmint
2 tablespoons preserved lemons , rinsed and minced peel and pulp
1 cup chopped cucumber
1 cup whole fresh peas ( or 1/2 c.each ) or 1 cup chickpeas ( or 1/2 c.each )
1/2 cup fresh lemon juice
1/2 cup olive oil
olive ( to garnish )
feta cheese ( to garnish ) ( optional )
the inner romaine leaf ( for filling if desired or eat straight up ! )

Nutrision Information

Servings Per Recipe
6
Calories
226
Sugar
4g
Fat
14g
Tabbouleh is a popular and healthy Mediterranean salad that is typically made with bulgar wheat, parsley, tomatoes, onions, lemon juice, olive oil, and herbs. This recipe adds a little twist to the classic dish by wrapping it in romaine leaves, which makes it a perfect appetizer for a summer gathering or a light meal option. The salad mixture is seasoned with allspice, spearmint, and preserved lemons, which gives it an exotic and refreshing flavor. The dish is vegetarian and vegan-friendly, making it a versatile meal option for those who prefer a plant-based diet.

Instructions

1.Rinse bulgar wheat in warm water.
2.In a medium bowl, add bulgar wheat, minced onion, ground allspice, salt, pepper, and 1 cup of cold water. Mix together and let sit for 30 minutes. Drain any excess water.
3.In a large bowl, add parsley, scallions, tomatoes, spearmint, dried spearmint, preserved lemons, cucumber, and peas or chickpeas. Mix together.
4.In a small jar, mix together lemon juice and olive oil to make dressing.
5.Add bulgar wheat mixture to the large bowl and stir everything together thoroughly.
6.Wash and dry romaine leaves. Use the largest, inner leaves as a wrap for the salad mixture.
7.Spoon 1/2 to 3/4 cup of salad mixture onto a romaine leaf, add feta cheese (if desired) and garnish with olives. Roll the leaf up around the salad mixture like a burrito roll.

PROS

Tabbouleh Wrapped in Romaine Leaves is a healthy and refreshing appetizer option that is packed with fresh veggies and herbs.

The dish is low in calories and fat and high in fiber, protein, and vitamins.

It is a perfect meal option for vegetarians and vegans.

CONS

Bulgar wheat contains gluten, which means that it may not be suitable for people with gluten intolerance or celiac disease.

The dish can be time-consuming to prepare, but it is worth all the effort.

HEALTH & BENEFITS

Tabbouleh Wrapped in Romaine Leaves is a nutrient-dense meal that offers numerous health benefits.
The salad is a rich source of fiber, which aids in good digestion and helps regulate bowel movements.
The salad is also a great source of vitamins and minerals like vitamin C, vitamin A, iron, and calcium.

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