Summer Tabouleh with Citrus Dressing
Tabouleh is a dish made using bulgur wheat (dalia) and a variety of vegetables, fruits and nuts. The dish comes from Levantine and is a popular accompaniment with grilled meats. It can qualify as a salad albeit a heavy one. Bulgur wheat or cracked wheat, its main ingredient, is loaded with fibre which is very essential for pregnant ladies.
One can get creative and whip up various versions of Tabouleh depending upon one’s preferences. The recipe shared here is keeping in mind the current weather and seasonal ingredients. Bulgur wheat is paired with summer vegetables and a special fruit, sweet lime, which are found in abundance these days and boy they are juicy and delectable. The Tabouleh is then tossed in a citrus dressing which again, has the juice of sweet lime.
A pregnant lady has to eat frequent meals to ensure the energy levels are maintained while the nutrients keep coming in. Tabouleh is a perfect dish to eat when pregnant for it has high fibre, carbohydrates and iron from the wheat and other important nourishment from vegetables. The citrusy dressing ensures a good supply of Vitamin C. The dressing is a mood changer so when you are feeling low due to anxiety it will pep you up. Or if you simply want to bring about a change in your daily meals then this Summer Tabouleh with Citrus dressing is your go thing!
Summer Tabouleh with Citrus Dressing Recipe
For the salad body
- ½ cup bulgur wheat / cracked wheat / dalia / lapsi (medium grain)
- 1 medium tomato
- 1 medium cucumber
- 1 sweet lime / mosambi
- 1/4th cup mint, chopped
- 1/4th cup coriander, chopped
For the Citrusy dressing
- 1 sweet lime / mosambi
- 1/4th cup fresh lemon juice
- 4 cloves of peeled garlic
- 2 teaspoons olive oil
- ½ teaspoon sugar
- Salt as per taste
Step 1: Wash bulgur wheat 3 times and then soak in 2 cups of hot water. Cover with a tight fitting lid and keep aside for 45 minutes.
Step 2: Meanwhile to make the dressing, crush garlic pods with the back of a knife. This is to release their essential oils which will lend a good flavour to the dressing. Then mince the garlic and put in a bowl.
Step 3: Cut 1 sweet lime into half (like you would cut lemons). Squeeze out its juice and add to the bowl containing garlic.
Step 4: Add the remaining dressing ingredients to the bowl, mix well and refrigerate.
Step 5: Cut the tomato and cucumber into small cubes. Transfer to a big serving bowl.
Step 6: Cut sweet lime and remove its flesh. Transfer to the serving bowl containing tomatoes and cucumber.
Step 7: Check the bulgur wheat for tenderness, when you bite into some, it should be soft. If not, let it soak for another 15 – 20 minutes.
Step 8: Once soft, drain the bulgur wheat. Spread out the bulgur wheat when draining, we don’t want any moisture. Drain for at least 15 to 20 minutes.
Step 9: Transfer the bulgur wheat to the serving bowl containing vegetables and sweet lime. Mix lightly.
Step 10: Add coriander and mint to the bowl, mix and keep in the refrigerator for at least 10 minutes.
Step 11: To serve, mix half of the dressing with the salad and drizzle the remaining half over the salad. Serve chilled as an accompaniment with grilled meats or as light meal.
1. Bulgur wheat if soaked well doesn’t need any cooking but in case you have doubts about eating “soaked wheat” then you can cook the bulgur wheat in 1 cup of water with a pinch of salt for around 10minutes or till tender, over medium flame.
2. Always mix the dressing with the salad at the last minute as it tends to make the salad soggy. The crunchiness of the vegetables and the wheat is lost otherwise.
3. Enrich your Tabouleh with roasted sesame, peanuts or walnuts. Sprouts, which is a highly recommended food for pregnant ladies can also be added to it.
So make one for yourself, and crunch into this healthy, filling and juicy Tabouleh!
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