Whatever way you spell it, this Middle Eastern dish is an all-in-one vegetarian meal full of freshness from the star ingredient, parsley.Parsley is an unappreciated herb as it's usually just relegated to that of a garnish for fish, but as the Healthy Foodie recently pointed out, it's packed with nutrition benefits and it's high time we gave this herb the love and respect it deserves.
Parsley factoids:
- It's a relative of the celery family, a source of vitamin A, C, K, folate and iron.
- Contains the volatile oil myristicin, which has been shown to inhibit lung tumour formation in animal studies.
- It activates the enzyme glutathione-S-transferase, which helps attach the molecule glutathione (incredible antioxidant) to free radicals that would otherwise damage the body.
- The flavonoids in parsley called luteolin, have been shown to function as an antioxidant that combines with highly reactive oxygen-containing free radical molecules.
- It's a diuretic: Studies prove it's an effective natural way to reduce water retention, especially if you have swollen feet when pregnant or get bloated during certain times of the month (this is my personal health secret for combating bloating)
Ingredients:
2 cups cracked wheat (bulgur)
2 cups very hot water
1 red pepper, chopped
2 small tomatoes, chopped
1 bunch green onions, (8) sliced
1/2 cup fresh chopped mint
2 cups fresh chopped parsley
1 clove garlic, minced
Dressing:
1/2 cup fresh lemon juice
3/4 cup extra virgin olive oil
Sea salt and pepper to taste
Soak the cracked wheat in the hot water until the water is absorbed, about 30 minutes. For a gluten-free option use quinoa instead, follow these recipe instructions for quinoa preparation. When it's ready, drain any excess water. Prepare the vegetables for the salad and mix the dressing ingredients together. Set aside. Add to the wheat bulgur, toss altogether in a medium bowl.
Serve chilled. Makes about eight cups or 12 to 16 servings.
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