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.