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Cilantro Walnut Tabouli Salad

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.

Read more: Food, All recipes, Soups & Salads, ,

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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Annie B. Bond

Annie is a renowned expert in non-toxic and green living. She was named one of the top 20 environmental leaders by Body and Soul Magazine and "the foremost expert on green living." - Body & Soul Magazine, 2009. Learn Annie's latest eco-friendly news on anniebbond.com, a website dedicated to healthy and green living.

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6 comments

+ add your own
1:37AM PST on Nov 15, 2012

Thanks for sharing.

12:40PM PDT on Aug 23, 2011

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

12:33PM PDT on Aug 23, 2011

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

5:03PM PDT on Aug 21, 2011

Yummy! Thanks for the recipe.

4:09PM PDT on Aug 11, 2010

Very, very tasty. Thanks.

2:01PM PDT on May 2, 2010

Sounds delicious!

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