Tabbouleh Salad – Healthy Nest Nutrition

Tabbouleh Recipe
1 cup of bulgur (this is not a gluten-free food.  If you’re gluten-free choose brown rice or quinoa).  Rinse bulgur under running water and drain. 
1/2 cup fresh lemon juice
1/2 cup water
1/3 cup olive oil
salt and pepper to taste
1/8 tsp. cayenne pepper for kick
2 cups of minced parsley
2 tomatoes, cored, halved and cut into small dice
4 scallions, minced
2 tbsp. minced fresh mint (optional, in the middle of winter, I never have this, and it’s still good)

Mix bulgur with 1/2 cup lemon juice and 1/2 cup water; set aside until grains are tender and fluffy, 20-40 minutes. 
Mix remaining ingredients with olive oil and toss to coat.  Mix in bulgur when soft.  Cover and refridgerate for 1-2 hours to let the flavors blend.  Serve with pita and hummus for a quick and easy dinner.  It is hearty and delicious. 

Why Its Good For You
The bulgur is a whole grain filled with fiber and B vitamins.  Bulgur is a good source of folic acid, which is particularly helpful in heart health.  Parsley has a large amount of flavonoids, specifically luteolin, which is a strong antioxidant.  Also, it has a large amount of vitamins A and C.  Vitamin C has antioxidant properties, is anti-inflammatory and an immune system booster. 
The olive oil is a very healthy fat filled with omega 3s.  We all need more omega 3’s in the diet and less omega 6s to keep our balance at 1:2.
Enjoy!

Robin