I discovered a new wheat salad that is easy to make and taste really good too. It’s called Taboule, but can also be written as tabbouleh, Tabouli, Taboule, Taboli, and Tabbouleh.  The one I got was labeled “taboule” and came in a little box made by Near East Foods.

You can also find whole wheat couscous from Trader Joe’s (or at health and ethnic food stores) and use that to make Taboule too.  To me, couscous (pronouced koos-koos) is somewhat chewier.  Couscous is also made of durum wheat.  But Bulgur wheat is consider to be more nutritious.

Here is a great looking Tabbouleh dish that includes ripe cherry tomatoes, fresh mints and more.  Photo from BBC Good Food.

The main ingredient in Taboule is Bulgur Wheat, which is a natural whole grain food in that requires no chemicals or additives in processing the product.  Bulgur wheat is made from wheat that has been cleaned, parboiled, dried, ground into particles and sifted into distinct sizes.

It is high in fiber and carbohydrate and low in fat.  Rich in “B” vitamins and iron, phosphorous and manganese. So it’s a great source of vitamins, minerals, and protein for vegetarian diets.

The package I bought came with a separate seasoning packet.  This requires no cooking, just add hot boiling water to the mix and stir in the fresh ingredients.  The instructions say to add fresh lemon juice, diced tomatoes, and olive oil.  I have added fresh cucumbers, chopped mints, and even chicken to it.

Let it sit for 30  minutes, refrigerate then serve cold.

Taboule salad is originally from Lebanon, but is now a favorite Middle Eastern dish.  Their version is more parsley then bulgur.  But in North America, it is more bulgar wheat than anything else.

In the U.S., taboule is usually eaten with pita bread or as a dip.  Or as a replacement to rice or potato dish.  But I prefer to eat mine wrapped in a soft butter lettuce leaf, like an Asian lettuce wrap dipped in peanut sauce.

I have always seen Bulgur wheat sold at the market but wasn’t sure how to cook them.  Now I know that are quick-cooking and easy to prepare I will start to eat more of it.

When cooked, Bulgur wheat is best described as tender, chewy, and a bit nutty in flavor.

Sunnyland Mills, producers of Bulgur wheat, has a great collection of Taboule recipes you can try.  Check it out here. The one I like to try is “Pistachio-Lemon Tabbouleh”.  The main addition is fresh lemon juice, pistachios, and cherry tomatoes.  And of course wrap the taboule in crisp red leaf lettuce.  Just thinking about it is making me hungry!