Cilantro Walnut Tabouli Salad

Whole grains are loaded with healthful phytochemicals, vitamin E, and fiber. This tasty variation of a Middle Eastern favorite is a quick and easy way to add nutritious whole grains to any meal: it calls for an easy-to-find form of whole wheat, as well as walnuts rich in Omega-3 oils, and flavorful fresh herbs.

INGREDIENTS

1 cup dry cracked wheat bulgur
2 cups hot water
1/4 cup finely chopped walnuts
1/2 cup finely chopped cilantro (if you donít like the taste of cilantro, just substitute more fresh parsley)
1/4 cup finely chopped parsley
1 tablespoon vinegar
2 tablespoons olive oil
2 cloves garlic, minced
Sea salt and freshly-ground black pepper, to taste
Optional garnish: diced red bell pepper or fresh tomato

1. Soak bulgur overnight in water, or combine water and bulgur in a medium saucepan, bring to a boil, remove from heat, and let stand, covered, until bulgur is soft. Drain excess liquid.

2. Toast walnuts in a 375F oven for 5 to 8 minutes.

3. Combine cilantro and parsley in a medium bowl. Stir in vinegar, olive oil, garlic, sea salt, pepper, and toasted walnuts.

4. Add cooked or soaked bulgur to cilantro mixture and mix well. Chill well to allow flavors to blend. When ready to serve, sprinkle with optional garnish, if desired.

Serves 4.

Adapted from Meals That Heal, by Lisa Turner (Inner Traditions, 1996). Copyright (c) 1996 by Lisa Turner. Reprinted by permission of Inner Traditions.
Adapted from Meals That Heal, by Lisa Turner (Inner Traditions, 1996).

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6 comments

Danuta Watola
Danuta Watola3 years ago

Thanks for sharing.

Robin Rootes
Robin R.4 years ago

looks yummy - but I'm going to go the other way and substitute more cilantro and NO parsley!

Robin Rootes
Robin R.4 years ago

looks yummy - but I'm going to go the other way and substitute more cilantro and NO parsley!

Jennifer C.
Past Member 4 years ago

Yummy! Thanks for the recipe.

Ann Eastman
Ann Eastman5 years ago

Very, very tasty. Thanks.

Ali O.
Ali O.5 years ago

Sounds delicious!