Tabbouleh - Lebanese Parsley Salad with Bulgur and Lemon
Not a bulgur salad with parsley but a parsley salad with a little bulgur - 300 g of herb to 60 g of grain. Everything cut by hand, nothing chopped, and the lemon goes in last.
Why this dish is good for you
A serving contains 50 g of raw parsley and therefore more vitamin K than almost any other dish in the catalogue, along with plenty of vitamin C. Because nothing is heated, both survive intact - and the vitamin C helps the body take up the iron from the parsley.
Ingredients
- Parsley(flat-leaf, cut fine with a knife - not chopped)300 g
- Bulgur(fine bulgur, weighed dry)60 g
- Tomatoes(firm, finely diced, seeds removed)250 g
- Spring onions80 g
- Mint(fresh)20 g
- Lemon juice(freshly squeezed)60 g
- Olive oil60 g
- Salt(only just before serving)5 g
Method
- 1
Mix the bulgur in a bowl with the lemon juice and two tablespoons of water and leave to swell for 20 minutes. It takes up the acidity directly.
- 2
Wash the parsley and dry it very thoroughly - wet parsley makes the salad watery.
- 3
Cut the leaves and fine stalks into thin strips with a sharp knife. Do not rock-chop, or juice escapes and the herb darkens.
- 4
Seed and finely dice the tomatoes, slice the spring onions into fine rings, cut the mint fine.
- 5
Combine everything with the swollen bulgur and the olive oil.
- 6
Salt only just before serving. Traditionally scooped up with lettuce leaves rather than eaten with a fork.
🌿 Warum Petersilie geschnitten und nicht gehackt wird
Rock-chopping crushes the cell walls, chlorophyll and cell sap escape and oxidise - the herb darkens within an hour and turns bitter. A clean cut separates the cells instead of opening them.
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