Buckwheat Tabouli Food

TOASTED BUCKWHEAT TABBOULEH

Toasted Buckwheat Tabbouleh image

A very filling dish. Gluten-free, dairy-free, and nightshade-free. Cooking the onion and garlic is optional.

Provided by Cassie

Categories Salad Grains Tabbouleh

Time 35m

Yield 4

Number Of Ingredients 9

Ingredients

1 cup kasha (toasted buckwheat groats)
1 tablespoon olive oil
2 onions, peeled and chopped
1 clove garlic, minced, or to taste
1 cucumber, peeled and diced
¾ cup chopped fresh parsley
6 tablespoons chopped fresh mint
1 lemon, juiced
1 pinch dried mixed herbs

Steps:

Rinse buckwheat groats. Bring a saucepan of water to a boil, sprinkle in the buckwheat groats, and simmer until buckwheat is tender, about 10 minutes. Drain and cool.
Heat olive oil in a skillet over medium heat; cook and stir onions and garlic until onion is translucent, 5 to 8 minutes. Set aside to cool.
Lightly toss cucumber, parsley, mint, lemon juice, and mixed herbs in a large salad bowl until thoroughly combined; stir in cooked buckwheat and onion mixture.

Nutrition Facts : Calories 232.6 calories, Carbohydrate 44.8 g, Fat 4.8 g, Fiber 7 g, Protein 6.9 g, SaturatedFat 0.8 g, Sodium 16.7 mg, Sugar 5.2 g

TABOULI

Tabouli image

Healthy and delicious middle eastern salad. Tabouli is a very simple salad that call for very little ingredients, but amazingly big on flavor.This salad is a delicious companion for everything from barbeques to baked chicken e.t.c.These measurements are to taste and may modified to suit your personal preference.

Provided by chef FIFI

Categories Lunch/Snacks

Time 15m

Yield 3-4 serving(s)

Number Of Ingredients 9

Ingredients

2 bunches fresh parsley (flat leaf preferrably)
1/2-3/4 tomatoes (med to large in size)
2 tablespoons onions
1/3 cup Bulgar wheat
2 -3 tablespoons olive oil
1/8-1/4 cup lemon juice (to suit personal taste, I usually just squeeze the lemon and adjust it according to my taste, not me)
1/2-1 teaspoon mint (dried or fresh)
3/4 teaspoon sumaq
salt (personal choice)

Steps:

In a small bowl add bulgar wheat and let soak in approximately 1/2 to 1 cup of very hot water for about 10-15 minutes or until water is soaked up and bulgar and puffed up.
If after bulgar has puffed up and soften there is still water left, just discard water and squeeze bulgar to get rid of any excess water.
This step is very important!First three ingredients must be minced very finely.
In a medium bowl, add all ingredients together and stir well.
If the salad seems dry even though flavorful, either add a bit more lemon juice if in need or a few tbsp of water, then adjust salt e.t.c per taste.
Let sit in the fridge for about 1 hour for the flavors to meld.
Enjoy!

Nutrition Facts : Calories 129.5, Fat 9.6, SaturatedFat 1.4, Sodium 40, Carbohydrate 10.4, Fiber 3.5, Sugar 1.7, Protein 2.9

BUCKWHEAT TABOULI

Buckwheat Tabouli image

I love tabouli but can't eat wheat so this buckwheat version is perfect! Buckwheat is technically a fruit not a grain and is a good source of B vitamins, Zinc and Iron.

Provided by dale7793

Categories Lunch/Snacks

Time 1h20m

Yield 6 serving(s)

Number Of Ingredients 8

Ingredients

1 liter water
10 g vegetable stock cubes, crumbled
1 cup buckwheat groats, kernels
3 -4 cups Italian parsley, chopped as rough or fine as you like it
1 cup sun-dried tomato, chopped (available from delis, can use fresh tomato if preferred)
1/2 cup lemon juice
1 1/2 tablespoons olive oil
1 clove garlic, finely chopped,more to taste

Steps:

Place water in a medium sized saucepan and bring to the boil.
Add crumbled stock cube, or powder, and the buckwheat kernels.
Simmer for 20 minutes or until buckwheat is tender.
Drain, discard stock.
Place the buckwheat in a large bowl.
Add the parsley, tomatoes, lemon juice, olive oil and garlic.
Toss to combine and serve.

Nutrition Facts : Calories 95.4, Fat 4.1, SaturatedFat 0.6, Sodium 210.1, Carbohydrate 14.4, Fiber 2.9, Sugar 4.4, Protein 3.2

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