Taboule Salad
Servings
about 4 people
Ready In:
35 min
Calories/serving:
160
Good For:
Appetizer
About this Recipe
By: CHEF Coaching Program
Learn to use herbs, legumes, and whole grains and modify to travel the world. Dr. Pulapaka recommends being cautious with the oil and salt. Bulgur, from Middle Eastern cuisine. is a cereal food made from the cracked parboiled groats of several different wheat species, most often from durum wheat.
Legumes provide a range of essential nutrients including protein, carbohydrates, dietary fibre, minerals and vitamins. They are: An economical dietary source of good quality protein and are higher in protein than most other plant foods. Legumes have about twice the protein content of grains, like bulgur.
Ingredients
1 cup coarse bulgur
1 cup frozen lima beans
2 1/4 cup boiling water
3 tablespoons extra-virgin olive oil
6 tablespoons fresh lemon juice
8 tablespoons chopped fresh parsley
4 tablespoons chopped fresh mint
8 tablespoons chopped scallions
1 pepper – jalapeno or serrano or small sweet bell
1 medium seedless cucumber, cut into small cubes
1 medium tomato, cut into small cubes
Frisée quarter of a head
1 teaspoon white balsamic vinegar
1/2 teaspoon Atlantic sea salt
1/2 teaspoon ground black pepper
METHOD:
In a medium pan, mix together bulgur, lima beans, and water. Bring to a rolling boil, then turn heat to low simmer and let sit for 15 minutes, until water is absorbed.
Mix oil, lemon juice, parsley, mint, scallions, and pepper into a bowl. Let sit. Mix cucumber, tomato, and lettuce leaves in a medium bowl with white balsamic S&P. To the lima beans and bulgur, combine the herb & lemon juice mixture. Add salt and pepper to taste. Arrange the salad, and top with bulgur and lima bean mixture.
