Broccoli Tabouleh

Serves 4 to 6

Broccoli Tabouleh

Broccoli Tabouleh

Tabouleh is traditionally made with parsley, olive oil, and cracked wheat (or bulgur).  Cracked wheat is the easiest grain to cook -- you don't even need to turn on the oven.  Just soak the wheat in warm water (you can heat it up in the microwave or in a tea kettle), and then fluff it after a few minutes.  This grain is ideal for make-ahead salads -- after a few days in the fridge, the flavors come together even more.

2 cups cracked wheat (bulgur)

2 cup hot water (warmed in a tea kettle, microwave, or pot)

1 head broccoli, chopped into bite-sized pieces (or 4 cups frozen florets, thawed)

¼ cup red wine vinegar

1 cup grape tomatoes, halved

½ red onion, minced

1 clove garlic, minced

1 lemon, zest and juice

2 bunches parsley, chopped

1 teaspoon coriander, ground

Dash of cayenne

1/2 teaspoon ground black pepper

1/8 teaspoon salt

To soak your cracked wheat:  In a large mixing bowl, pour water over cracked wheat.  Let soak about 20 minutes, on the counter, until tender.  For a softer texture, simply let soak an extra 5-10 minutes.

To prepare your tabouli:  If using raw broccoli, steam it in a covered pot (or in the microwave) until tender, about 5 minutes.  Remove from heat and let cool.  Meanwhile, prepare your other ingredients.  Dice your tomatoes, mince your garlic, and chop your parsley.   Combine the steamed broccoli with all of your other ingredients.  Toss and chill until ready to serve.

Nutrition Info per serving (1/4 recipe, or about 2.5 cups of salad):

Calories 155.56

Total Fat 1.57g 2%
Saturated Fat 0.25g 1%
Cholesterol 0mg 0%
Sodium 167.66mg 7%
Potassium 1046.7mg 30%
Total Carbohydrates 31.47g 10%
Fiber 8.92g 36%
Sugar 2.27g
Protein 8.98g 18%


Vitamin C 217.28mg 362%
Calcium 8.85mg <1%
Iron 1.12mg 6%
Thiamin 0.23mg 15%
Riboflavin 3.14mg 185%
Niacin 0.34mg 2%
Vitamin B6 246.07mg 12304%
Vitamin B12 1.19mcg 20%
Pantothenic Acid 1864.03mg 18640%
Vitamin K 164.41mcg 206%
Phosphorus 112.34mg 11%
Copper 1mg 50%
Manganese 3.03mg 152%