VERSATILE TABOULI

One of the bummers about many of the traditional Tabouli recipes is that they contain wheat or other digestively disagreeable alternatives. This is a non-starter for many with a range of sensitivities. Have no fear, Versatile Tabouli is here to open up near endless possibilities for keeping this most delightful dish on the menu.

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Servings: 4-6 servings depending if presented as a main or side dish

Prep time: 20 minutes

Cook time: varies based on ingredients and can range anywhere from zero to approximately 20 - 30 minutes

Skill level: Easy

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INGREDIENTS

• 1 - 1½ cups of any one of the following “grains” or use a combination:

  • BUCKWHEAT, prepared

  • QUINOA, prepared           

  • AMARANTH, prepared

  • Millet, prepared

  • SUNFLOWER SEEDS

  • WALNUTS, properly prepared and chopped

  • ALMONDS, properly prepared and chopped

  • JICAMA, raw, finely chopped

  • CAULI-RICE, raw

  • HEMP HEARTS

  • PINE NUTS, properly prepared

  • RICE, prepared

  • BULGUR, prepared – will NOT be gluten free

  • FARRO, prepared – will NOT be gluten free

  • BARLEY, prepared – will NOT be gluten free

  • WHEAT BERRIES, prepared – will not be gluten free

  • COUS COUS, prepared – will not be gluten free

• 1 cup GRAPE TOMATOES, halved >or< 2 medium TOMATOES, diced

• 3-4 small cucumbers or 1 regular size ENGLISH CUCUMBER, diced - peeling optional

• 1 small RED ONION >or< SHALLOT >or< small bunch GREEN ONION, chopped

• 2 bunches flat leaf PARSLEY, chopped

• 1 bunch MINT, chopped

• 2 GARLIC CLOVES, minced

• 1 whole LEMON, zested and juiced

• 1/4 cup OLIVE OIL (extra, to taste and preference)

• SALT & PEPPER to taste

• Prepared CHICK PEAS, optional mix-in

• Toasted SESAME SEEDS, optional garnish

• PISTACHIO NUTS, optional to taste or for garnish

• GOATS MILK >or< FETA CHEESE CRUMBLES, optional topper

DIRECTIONS

1. Combine all ingredients in a large bowl, save for the optional garnishes.

2. Top with optional garnishes.

3. Serve chilled as a side dish or add a protein of your choice (e.g.: cubed grilled chicken or lamb) to enjoy as a one-dish meal.

4. Refrigerate any leftovers.

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NOTES/VARIATIONS

• For the purpose of this recipe, “grains” is used to describe that class of ingredient and isn’t intended to imply that all options listed are in fact a “grain” in the traditional sense.

• Don’t like an ingredient? Leave it out. Want more umph? Try adding chopped peppers!

• Tips on cucumbers:

  • Trim the ends until you see seeds before slicing/dicing as the portion without them can be bitter.

  • One large, trimmed and diced English cucumber = approximately 2 cups.

  • While it isn’t necessary to peel the cucumber, a nice presentation would be to peel thin stripes the length of the cuke, making a light green/dark green pattern.

  • If the peel is a little tough (which can happen in the off season or if a cucumber is left on the vine a bit too long), I do recommend peeling it entirely.

• Tips on onions:

  • If the red onion is too strong, soak in cold water for about 1/ - 1 hour and drain well before using.

  • One small, diced red onion = approximately 1 - 1 1/2 cups.

  • If serving this promptly, green onions work well. If this is being taken to an event such as a picnic or will be relied on for leftovers, red onion will hold up better.

• If none of the “grains” ingredients work for you, leave the 1 - 1 1/2 cups out altogether and start the recipe with the tomatoes and work your way down the ingredient list from there. This will obviously affect the volume so you will have to adjust accordingly.

• I’m not a huge proponent of raw cauliflower, especially in quantity, but used in combination or moderation will not have any adverse effects.

• Make sure your nuts are properly prepared. They are healthier this way and will actually taste better, too. As with the cauliflower, using them in combination or moderation is better overall.

• For those of you with dairy sensitivities who can’t “do” cheese… While this salad is perfectly tasty without cheese, Violife brand of vegan cheeze is a surprisingly good substitute. Some folks who can’t tolerate regular dairy do very well with goat’s milk or raw dairy cheeses. Most grocery stores carry at least a few options. If none of those work for you, and you still want that cheesy flavor, nutritional yeast is just that with the added bonus of naturally occurring B vitamins.

• As articulated in the What’s for Dinner article, always aim for the highest quality ingredients.

• Like the Serbian Potato Salad, this recipe bodes very well for the “eye-it-up” technique. Adjust ingredients and seasonings based off of availability and to your liking.

• You can prepare the ingredients ahead of time and storing separately - combining when ready to serve - or make the entire salad on the spot. Either way, it is best when freshly made and chilled.

• As mentioned in the directions, you can add a protein (hard boiled or fried egg, seafood, meat) to make this a meal. It is a wonderful summer salad, especially when pared with homemade Healthy Hummus! This also makes a lovely salad to pair with the Deluxe Lazy Gyro Casserole.

• Some would argue that this isn’t traditional Tabouli. News flash - it isn’t meant to be. The intention is to give delicious and realistic options for those who love this dish or want to try something new but are unable due to one or more offending ingredients.

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CREDITS/REFERENCES
Thumbnail photo credit: Original, untouched photo can be found here: Best Ever Tabbouleh-2 | Recipes can be found here- thestones… | Flickr www.flickr.com 2.jpeg

I always looked forward to enjoying this salad, most common in the summer. I was happy to come up with dozens of variations to please everyone’s palates and restrictions. I hope you find a combination that works best for you!