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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  Asian >> Middle Eastern >> Lebanese

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Place wheat in bowl, pour in boiling water, stir and cover. | 2. Let this rest 30 minutes to 1 hour. I tend to use less water and shorter time, as I like the firmer texture and nuttier flavor. | 3. Rinse and sort Chickpeas for debris, add 4 cups water, and bring to boil. | 4. Boil 2 minutes, take off heat, and cover for 1 hour. | 5. Drain soak water, rinse beans, cover with about 4-5 cups fresh water, and simmer gently until done. (about 45 minutes). | 6. While wheat and chickpeas are doing their thing, chop the rest of the ingredients. | 7. If I am using regular tomatoes, I drain them, using the juice as part of the liquid for the wheat. | 8. Drain wheat and squeeze out any excess liquid. | 9. Place in large bowl, and toss gently with fork. | 10. Add mint, parsley, onions, cucumber, tomatoes, olives, salt, and spices, tossing gently after each ingredient. | 11. Add 1 cup of the chickpeas (drained) saving the rest (in the liquid) for other fun things, like adding to salads. | 12. Gently toss tabouli again. | 13. Whisk together the oil and lemon juice to make a dressing. Dress the salad. | 14. Refrigerate, allowing one hour (or more) for salad to rest, letting flavors mingle. | 15. Place generous spoonfuls onto lettuce leaves, garnish with feta, and serve. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
bulgar wheat	1	cup		-	-	-	-
water	1 1/2 - 2	cups	boiling less	0.0	0.0	0.0	0.0
chickpea	1	cup		756.0	125.9	40.94	12.08
mint	1/4	cup	chopped	10.032	1.9175	0.7501	0.1664
parsley	1	cup	chopped	21.6	3.798	1.7819999999999998	0.474
scallion	6 -8		cut chopped	0.0	0.0	0.0	0.0
cucumber	1		peeled chopped	15.6	3.7752	0.6759999999999999	0.1144
tomato	2		chopped	65.52	14.1596	3.2032	0.728
olive calamata	1/2	cup	cut	-	-	-	-
kosher salt	1	teaspoon		-	-	-	-
allspice	1/4	teaspoon	ground	1.2492	0.3426	0.0289	0.0413
cumin	1	tablespoon	ground	22.5	2.6544	1.0686	1.3362
lemon juice	3	ounces		18.7107	5.8683	0.2977	0.2041
olive oil	1/4	cup		477.36	0.0	0.0	54.0
romaine lettuce leaf	8			-	-	-	-
feta cheese	8	ounces		598.752	9.2761	32.2283	48.263000000000005

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.