The basic tabbouleh recipe
The ingredients for 4 people
- 200g pre-cooked semolina (medium grain)
- 4 tomatoes
- 1/2 cucumber
- 1 sweet white onion
- 1 lemon
- 3 tbsp. at s. olive oil
- 1 C. at s. chopped parsley
- 1 C. at s. chopped cilantro
- 1 C. at s. chopped mint
- Salt pepper
Recipe
- Bring 25 cl of salted water to the boil. Put the semolina in a bowl and sprinkle with water.
- Leave to swell for 5 minutes then separate the grains with a fork.
- Sprinkle with lemon juice, olive oil, pepper and let cool before serving.
- Cut the tomatoes into small dice as well as the cucumber and the peeled white onion. Add to the semolina as well as the herbs. Serve well chilled.
Slimming tabbouleh
Prepare cauliflower “semolina”. Just mix the florets of fresh cauliflower to obtain a preparation that looks like grains of semolina. Immediately add the other ingredients of the recipe and the seasoning.
Fiber-enriched tabbouleh
Swap the semolina for bulgur (durum wheat).
It provides 12 g of fiber per 100 g (before cooking), against 3.5 g for semolina. Cook it beforehand in twice its volume of salted water for 10 minutes, cover and leave to swell off the heat.
Gluten-free tabbouleh
Replace wheat semolina with millet. Cook in twice its volume of salted water, covered, for 30 minutes. Or by quinoa : cook it for 10 minutes in 1.5 times its volume of salted water then let it swell for 5 minutes off the heat.
Tabbouleh enriched with antioxidants
Add 1 teaspoon of turmeric powder to the cooked semolina. Then a little grated ginger and freshly ground pepper. This promotes the assimilation of curcumin, the active principle of turmeric.
In video: the 5 essential foods in the kitchen
Other tabbouleh recipes
- Quinoa tabbouleh with strawberries
- Tabbouleh eggplant
- Tabouleh with chestnuts
- Tabbouleh with olives
- Girly tabbouleh with beets
Read also :
- 1 pizza, 4 healthy versions
- 1 pasta gratin, 4 healthy versions
- The recipe for making homemade tapenade
