Number of servings : 6 to 8
Cooking time: Ready in under 60 minutes
Type of meal : | Salads | Salads
Special diet : | Diabetes | High fibre | Low calorie
3/4 cup (175mL) fine or medium bulgur
3/4 cup (175mL) boiling water
2 ripe plum tomatoes, halved, seeded and diced (about 1 cup/250mL)
1 small English cucumber, halved lengthwise, seeds removed and diced (about 1 cup/250mL)
2 green onions, thinly sliced
1 cup (250mL) chopped fresh parsley
1/4 cup (50mL) chopped fresh mint
2 tbsp (25mL) lemon juice
2 tbsp (25mL) pomegranate molasses
1 tbsp (15mL) honey
1/4 cup (50mL) olive oil or more to taste
1 clove garlic, minced
1 tsp (5mL) salt
1/4 tsp (1mL) pepper
1/2 cup (125mL) toasted pine nuts
1/2 cup (125mL) pomegranate seeds – if available
- Place bulgur in an 8″/1.5L square baking dish. Cover with boiling water. Cover dish tightly with foil. Let sit for 30 minutes. Fluff gently.
- In a large bowl, combine bulgur, tomatoes, cucumber, green onions, parsley and mint.
- For dressing, in a small bowl, whisk together lemon juice with pomegranate molasses, honey, oil, garlic, salt and pepper. Toss with salad. Taste and adjust seasoning if necessary. Sprinkle with pine nuts and pomegranate seeds.
Bonnie says: There are different versions of tabbouleh all throughout the Middle East. This one, with pomegranates, is especially delicious and different. Instead of bulgur you can use instant couscous (reconstitute like the bulgur) or Israeli couscous which is sometimes called pearl pasta and should be cooked in a large pot of boiling water like pasta.
Fran says: Bulgur, a whole grain, contains 80 calories and almost 3 grams of fibre in a one-half cup serving. It has a low glycemic index making it a good carbohydrate choice for people with type 2 diabetes.