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Wednesday, April 27, 2011


Tabouli ~ Gluten Free

Eating Tabouli is a fresh tasting food. Parsley does that. Tabouli is often accompanied with pita pieces. We love to eat it as a side dish. Using buckwheat instead of bulgur (cracked wheat) is a perfect replacement for those who need to include a gluten free food choice. It is a perfect healthy food choice which won’t even leave you with a taste difference.

Parsley Facts:  Parsley which is pungent in nature, bitter improves digestion.  It is a great source of nutrition.    Parsely contains several times of vitamin C of citrus and is one of the higher sources of provitamin A, chlorophyll, calcium, sodium, magnesium and iron.  It also promotes urination and dries water mucoid conditions, good for the treatment of obesity, mucus in the bladder, swollen glands and breasts and stones in the bladder, kidney or gall bladder.  Parsley is effective for nearly all kidney and urinary difficulties, although not for cases of severe kidney inflammations.  It also strengthens the adrenal glands and benefits the optic and brain nerves; it is also useful in the treatment of ear infections, earache and deafness.  It is often taken as a cancer preventative.  Parsley counteracts halitosis and poor digestion and has a refreshing green color thus amaking it an exceptional garnish.  Drinking parsley tea can strengthen the teeth and making a face lotion to increase circulation and will bring color to the skin.
Caution:  Parsley should not be used by nursing mothers since it dries up milk.

(Nutrrition Information taken from Healing with Whole Foods book)

Tabouli ~ Gluten Free
  • 2-3 tomatoes, diced
  • 5-6 green onions, chopped
  • ¼ cup red onion
  • 2 bunches parsley, finely chopped (need 4 cups)
  • 1 cup cooked buckwheat
  • ½ - 1 tsp salt
  • Lemon juice 2 ½ juiced lemons or use lemon juice
  • ½ cup olive oil
  • ½ - 1 tsp cayenne if you choose

Preparation Instructions
  • Cook buckwheat before preparing the Tabouli. This can be done ahead of time. Thoroughly rinse the buckwheat under running water before cooking to get rid of any dirt or debris. After rinsing, add one part buckwheat to two parts boiling water or broth. Buckwheat will double in size. I have even read it can triple in size. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 20 to 30 minutes. Buckwheat can also be soaked in advance; doing so will cut down the cooking time. Once the buckwheat is cooked, place in another bowl and let cool and then place in the refrigerator if using the following day.
  • Taking the parsley, rinse and chop finely. My husband prefers Tabouli with less parsley stems, so I cut off some of the stems ahead of chopping. Place the finely chopped parsley in a big enough bowl to be able to mix other ingredients.
  • Chop and add tomatoes, green onions, and red onion. Mix well into the chopped parsley.
  • Add the cooked buckwheat and combine well in the parsley mixture.
  • In a separate bowl combine the salt, lemon juice, olive oil and cayenne pepper. Once the dressing is made, add to the parsley mixture. It is best to let the Tabouli sit for at least 15 minutes to allow the dressing to be absorbed before serving. Continue mixing in the dressing before serving. I prefer to place in the refrigerator for at least one hour.

He makes me to lie down in green pastures; He leads me beside still waters. Tehillim/Psalm 23:2

This Recipe was shared with Penny Wise Platter at Nourishing Gourmet

1 comment:

  1. Great post Carmen! We eat alot of parsley and love tabouli! Thanks for sharing all the great properties parsley has; I knew it was good but hadn't realised how nutritious it was!!!
    Love Lusi x


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