Eat to Live to 100: Recipes from the World's Longest Living Peoples

8/11 Previous Next

© Svetlana Monyakova/Shutterstock

Mediterranean Tabouleh Salad

This vibrant and refreshing salad celebrates the flavors of the Mediterranean with its mix of bulgur or quinoa, juicy tomatoes, crisp cucumbers, and a generous amount of fresh parsley. Finished with a zesty lemon dressing, this recipe’s fresh, herbaceous flavors make it a delightful addition to any meal. For a heartier version, try adding chickpeas or crumbled feta.

Ingredients (for 4 servings):

• 1/2 cup bulgur wheat (or quinoa for a gluten-free version)
• 1 cup boiling water
• 2 medium tomatoes, finely diced
• 1 medium cucumber, finely diced
• 4 green onions, finely sliced
• 1 large bunch fresh parsley, finely chopped
• 1 small bunch fresh mint, finely chopped
• 3 tbsp fresh lemon juice
• 3 tbsp extra virgin olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions:

1. Place the bulgur in a heatproof bowl and pour the boiling water over it. Cover and let it sit for 15 min. or until the grains are tender. Fluff with a fork and allow to cool.
2. If using quinoa, rinse it thoroughly and cook according to package instructions. Let it cool completely before using.
3. In a large mixing bowl, combine the cooled bulgur or quinoa with the diced tomatoes, cucumber, green onions, parsley, and mint.
4. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper. Pour the dressing over the salad and toss gently to combine.
5. Refrigerate the salad for at least 30 min. to let the flavors meld. Serve chilled or at room temperature as a side dish or light main course.