Tabbouleh salad with pine nuts is a vegetarian dish of the eastern Mediterranean region. This raw salad is so light, lemony, minty, delicious and refreshing.
I could eat more of this salad and not feel guilty as it is full of good nutrition. It has simply too much goodness in it – the antioxidant and flavonoid rich parsley, the fiber in bulghur wheat, the polyphenols of olive oil, the lycopene in tomatoes and the phytochemicals. All of these nutrients together can be cancer protective, immune boosting and promote good health.
Add the finishing touch with some crunchy and buttery pine nuts, that are a rich source of the heart healthy monounsaturated fats. Some studies have shown that the pinolenic acid in pine nuts help with suppressing hunger and aiding in weight loss. Here is another recipe where I have used the tasty pine nuts – Sumac Caramelized Onion Mini Musakhan.
This is one of my absolute favorites. I recommend you to try it and include it as one of your frequently eaten salads!
- 1/2 cup bulghur wheat
- 1/4 cup lemon juice (extra 2 tablespoons, if prefer lemony)
- 1/4 cup olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 ½ cup parsley flat leaf, chopped
- 1/2 cup mint fresh, chopped
- 2 cups grape tomatoes chopped
- 1 small red onion finely chopped
- 2 tablespoons pine nuts or walnuts, lightly toasted
Soak the bulghur wheat in cold water for up to 2 hours. It is ready when it is soft.
Meanwhile, chop the parsley, mint, red onion and cut the tomatoes.
Squeeze out the excess water from the bulghur wheat.
Mix the lemon juice, olive oil, salt and pepper.
Combine all the ingredients and mix well. Adjust seasoning to taste.
Serve at once or refrigerate for 1 to 2 hours. This will enhance the taste and flavor even more.
Toast the pine nuts in a toaster oven for about 5 minutes or less until golden brown.
Sprinkle the pine nuts on the top.
To give it a festive presentation, line up a serving dish with some romaine lettuce and add the Tabbouleh salad on the top. Place lemon slices on the top.
Tabbouleh salad with pine nuts can be prepared with Quinoa or Couscous by substituting it for the bulghur wheat. Chopped green onions and/or cucumbers can be added for a variation.
Serving Size: 1 cup
Calories 164, Total Fat 11 g (Saturated Fat 1.5 g, Polyunsaturated Fat 2.4 g, Monounsaturated Fat 7.2 g), Cholesterol 0 mg, Sodium 209 mg, Potassium 321 mg, Phosphorus 65 mg, Total Carbohydrate 15 g, Dietary Fiber 4 g, Sugars 3 g, Protein 3 g