Nutrition Month

It’s National Nutrition Month and to go along with this year’s theme, Celebrate a World of Flavors here are some ways to celebrate and enjoy the flavors of Middle Eastern Cuisine. The foods we eat are influenced by our own family history and culture but trying new foods from new cultures can help us celebrate our diversity and embrace our differences.  And you may discover a new food or ingredient that you love! Common flavors found in Middle Eastern cuisine feature spices, nuts, olive oil, and creamy flavors such as yogurt. If you’ve tried hummus, falafel, or pita bread then you may enjoy the flavors of Middle Eastern dishes. If you want to try a new recipe featuring these flavors, try this take on Tabbouleh. Tabbouleh (pronounced tuh-boo-lee) is a Lebanese salad featuring bulgur, parsley, and lemon juice. Enjoy as a main course or a side dish salad.

Ingredients

• ½ cup fresh lemon juice
• 2 cups (12 ounces) uncooked bulgur
• 1 teaspoon extra-virgin olive oil
• 1 teaspoon freshly ground black pepper
• ¼ teaspoon salt
• 1 cup chopped fresh parsley
• 1 bunch (5 or 6) green onions, chopped
• 2 cloves garlic, crushed
• 4 tomatoes, chopped

Directions

1. In a medium-size saucepan, bring the lemon juice and 3 ½ cups water to a boil.
2. Add the bulgur, oil, pepper, and salt.
3. Remove from heat; cover and let stand 20 to 25 minutes.
4. In a large bowl, combine the parsley, green onions, and garlic; toss to mix well.
5. Add the bulgur mixture; toss again to mix well.
6. Transfer the bulgur mixture to a large serving bowl; refrigerate covered at least 3 hours until thoroughly chilled.
7. Sit in the chopped tomatoes just before serving.

Nutrition Information

Serving size: 1½ cups
Serves 6

Calories: 200; Total Fat 2g:  Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 125mg; Total Carbohydrate: 43g; Dietary Fiber: 10g; Protein: 7g.

Recipe from EatRight.org