Middle Eastern Tabouleh Salad is a refreshing and flavorful salad originating from the Middle East, particularly Lebanon.
Ingredients for Middle Eastern Tabouleh Salad :
- 1 cup cooked green lentils (from about 1/2 cup dried lentils)
- 1 cup cooked chickpeas (canned or cooked from dried)
- 2 medium beetroots, roasted or boiled, peeled, and diced
- 1 cup fresh parsley, chopped
- 1/2 cup fresh mint leaves, chopped
- 1/2 cup red onion, finely chopped
- 1 cup cherry tomatoes, quartered
- 1 cucumber, diced
- 1/4 cup crumbled feta cheese (optional, omit for a vegan version)
- Salt and black pepper to taste
For the Dressing:
- 1/4 cup extra-virgin olive oil
- Juice of 2 lemons
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- Salt and black pepper to taste
Instructions for Middle Eastern Tabouleh Salad :
- Prepare the Lentils:
- Rinse the dried lentils under cold water and remove any debris.
- In a saucepan, combine the rinsed lentils with 2 cups of water. Bring to a boil, then reduce the heat and simmer for about 20-25 minutes, or until the lentils are tender but still firm.
- Drain any excess water and let the lentils cool to room temperature.
- Make the Dressing:
- In a small bowl, whisk together the extra-virgin olive oil, lemon juice, minced garlic, ground cumin, salt, and black pepper. Adjust the seasoning to taste.
- Assemble the Salad:
- In a large mixing bowl, combine the cooked and cooled lentils, cooked chickpeas, diced beetroots, chopped fresh parsley, chopped fresh mint leaves, finely chopped red onion, quartered cherry tomatoes, and diced cucumber.
- Add the Dressing:
- Pour the dressing over the salad ingredients.
- Toss and Season:
- Gently toss the salad to combine all the ingredients and ensure they’re coated with the dressing.
- Season with additional salt and black pepper to taste.
Health Benefits:
- Nutrient-Rich: This salad is packed with vitamins, minerals, and fiber from the lentils, chickpeas, and fresh vegetables.
- Heart-Healthy: Olive oil provides healthy fats, and the antioxidants in garlic and lemon juice support heart health.
- Digestive Support: Lentils and chickpeas are excellent sources of dietary fiber.
Vitamins and Minerals:
- Lentils and Chickpeas: Provide iron, potassium, and B vitamins.
- Beetroots: Rich in vitamin C, folate, and antioxidants.
- Parsley and Mint: Abundant in vitamin K, vitamin C, and other nutrients.
- Tomatoes and Cucumbers: Offer vitamin C and hydration.
Calorie Content:
- The total calorie content of this salad depends on portion size, but a typical serving (about 1 cup) contains approximately 90-100 calories.
Preparation Time:
- Cooking Lentils: Approximately 20-25 minutes.
- Assembling the Salad: About 10 minutes.
Total Preparation Time: Around 30-35 minutes.
vegan bodybuilder’s diet
The Middle Eastern Tabouleh salad presents a vibrant medley of flavors and textures that align perfectly with the principles of a vegan bodybuilder’s diet. At its heart lies bulgur wheat, a whole grain packed with fiber and protein, providing sustained energy and supporting muscle development. Generous amounts of fresh parsley, mint, and tomatoes infuse the dish with an abundance of vitamins, minerals, and antioxidants, promoting overall health and recovery. Tangy lemon juice and rich olive oil combine to create a zesty dressing, enhancing both taste and nutrient absorption. Finishing touches of diced cucumber and onion add crispness and depth to each bite. This salad not only delights the senses but also nourishes the body with a symphony of plant-powered goodness, making it a staple for those seeking strength and vitality through a vegan lifestyle.
