Chopra Center Tabouli
The vegetables, grains, and beans in this tasty salad provide a steady flow of energy that is particularly balancing for Pitta types, who have a propensity to get irritable and overeat if they let themselves get too hungry.
Serves 4
- 1½ cups plus ¼ cup vegetable stock or water
- 1 cup bulgur wheat (cracked wheat)
- 1 teaspoon ghee or olive oil
- ½ cup chopped leeks or onions
- ¼ cup chopped roasted red peppers (fresh will also work well)
- 1 cup cubed zucchini
- ½ cup Great Northern beans, cooked or canned (rinsed)
- 1 cup diced tomatoes
- ½ cup chopped fresh parsley or other fresh herb
- 2 tablespoons finely sliced fresh basil
- ½ cup chopped fresh mint
- 2 tablespoons Kalamata olives, pitted and sliced
Bring the vegetable stock or water to a boil in a small saucepan, then add the bulgur. Stir with a fork, remove from the heat, and cover with a tight-fitting lid. Allow the bulgur to soak for 15 minutes. Fluff with a fork and place in a large mixing bowl and let cool.
Meanwhile, heat the ghee or oil in a sauté pan over medium heat. Add the leeks or onions and sauté briefly. Add the red pepper and zucchini and sauté for 2 more minutes. Add the cooked beans and sauté for another 2 minutes. Add the remaining ¼ cup vegetable stock (or water) as the mixture begins to dry out. Remove from heat and cool. Add the tomatoes, parsley, basil, mint, and olives to the cooled bulgur and mix. Add the sauté and combine gently. Finally, pour the dressing over the bulgur mixture.
Dressing
- 2 tablespoons lemon juice
- 1 tablespoon apple juice
- 1 tablespoon Bragg Liquid Aminos or tamari
- 1 teaspoon dried dill
- ½ teaspoon salt
- ½ teaspoon pepper
- 2 cloves garlic, pressed, or ½ teaspoon garlic powder
- 2 teaspoons olive oil
In a small bowl, combine all of the ingredients except the olive oil. Whisk the mixture and then continue to stir as you slowly add the olive oil.
Variations
This recipe lends itself to infinite variety. You can substitute your own favorite chopped, grated, or shredded vegetables for those called for in this version of the recipe. For added flavor and texture, try adding currants, raisins, sunflower seeds, pine nuts, or feta cheese. Enjoy!
Nutritional Facts (per 1-cup serving)
Calories 304, Total fat 6 g, Saturated fat 1.3 g
Carbohydrates 49.8 g, Protein 12.6 g
