Deluxe Tabbouleh for a Picnic
Makes 8 cups.
Note: Buy medium-grain bulgur for this; it’s available at most grocery stores and food co-ops. All you need for a complete meal is a container or two of hummus and baba ghanouj, and some pita breads. To toast walnuts, place them in a dry saucepan over medium heat, tossing occasionally, until fragrant. From Robin Asbell.
• 2 c. water
• 1/4 c. extra-virgin olive oil, plus 1 tsp., divided
• 3/4 tsp. salt, divided
• 1 c. uncooked bulgur
• 1 small green pepper, diced
• 1 medium cucumber, seeded and diced
•2 medium Roma tomatoes, diced
• 1 medium carrot, shredded
• 2 whole green onions (both white and green parts), sliced
• 1 (14-oz.) can garbanzo beans, rinsed
• 1/2 c. kalamata olives, chopped
• 1 c. fresh parsley leaves
• 1 c. fresh mint
• 2 garlic cloves, minced
• 1 tsp. black pepper
• 3 tbsp. lemon juice, fresh
• 1/2 c. walnuts, toasted and chopped (see Note)
Bring 2 cups water, 1 teaspoon olive oil and 1/4 teaspoon salt to a boil in a small saucepan with a lid. Add bulgur to the pan and return to a simmer for 10 minutes. Remove from heat and cover tightly, let cool, then chill. Transfer to a large bowl.
Add green pepper, cucumber and tomatoes to the cooked bulgur. Add the carrots, green onions, garbanzo beans and olives, and toss to mix.
In a food processor bowl, combine the parsley, mint, garlic and black pepper and remaining 1/2 teaspoon salt and process until very finely minced. (Alternatively, you can chop it by hand.)
Drizzle in the remaining 1/4 cup olive oil and lemon juice. Pour the dressing over the bulgur mixture and toss to mix. At this point, the tabbouleh can be stored, tightly covered, for up to 3 days. Add the walnuts just before serving, so they will stay crunchy.
Nutrition information per ½ cup:
Calories 115 Fat 6 g
Sodium 150 mg Carbohydrates 13 g
Saturated fat 1 g Total sugars 2 g
Protein 3 g Cholesterol 0 mg
Dietary fiber 3 g
Exchanges per serving: 1 starch, 1 fat.