by Roberta L. Duyff, MS, RDN, FAND, CFCS
A classic Middle East salad, tabouli has become a Western
favorite – and a flavorful way to fit grains and vegetables into lunch and
dinner menus. Traditionally made with soaked, uncooked bulgur (or other grain
foods such as cooked and chilled couscous, quinoa or orzo) and fresh vegetables
and herbs, this is a fresh, tart salad. Use the grain ingredient you have on
hand – but consider whole grain options!
2 cooked whole wheat pearl
couscous, chilled *
cup yellow and/or red cherry tomatoes, quartered
medium unwaxed cucumber, seeded, cut into 1/4-inch pieces
cup chopped fresh flat-leafed parsley
cup chopped fresh mint
medium red bell pepper, seeded, diced
cup crumbled feta cheese
green onions, chopped
tablespoons fresh lemon juice **
tablespoons extra-virgin olive oil
tablespoon grated lemon peel **
clove garlic, minced
teaspoon (or to taste) kosher salt
teaspoon (or to taste) freshly-ground black pepper
- Put the couscous, tomatoes, cucumber, parsley, mint, bell
pepper, feta cheese, and green onions in a large bowl.
- In a separate bowl, whisk
lemon juice, olive oil, lemon peel, and garlic. Season with salt and
pepper. Pour over couscous mixture; toss gently to coat.
- To cook pearl couscous, simmer 1 cup
whole wheat pearl couscous in 1 1/4 cup water, covered, for 10 minutes. Pearl
couscous, also called Israeli couscous or ptitim, has a chewy, nutty flavor, somewhat like barley. Compared with
traditional couscous, the granules are somewhat larger, firmer in texture, and
less likely to clump together. If pearl
couscous is not available, use traditional couscous.
- Variation: Substitute orange juice
and orange peel for lemon juice and lemon peel.
Serves 8 (Serving size: 3/4 cup)
170; Calories from fat: 70; Total fat: 8g; Saturated fat: 2g; Trans fat: 0g;
Cholesterol: 10mg; Sodium: 170mg; Total carbohydrate: 23g; Dietary fiber: 4g;
Sugars: 2g; Protein: 6g