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Whole Wheat Couscous Tabbouleh

Whole Wheat Couscous Tabbouleh


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This recipe is lightly adapted from a Health Magazine recipe. It's a wonderful, fresh, light salad for a hot summer day.MORE+LESS-

3/4

cup whole wheat couscous (uncooked)

2

cups halved cherry tomatoes

1 1/2

cup peeled, diced cucumbers (about 1)

1

medium red onion, diced

1/4

cup finely chopped Italian flat-leaf parsley

1/4

cup finely chopped fresh mint

1

lemon, juiced (about 1/4 cup)

2

tbsp extra virgin olive oil

Salt and pepper, to taste

Hide Images

  • 1

    In a medium saucepan, heat the water to boiling. Stir in the couscous and salt, cover and remove from heat. Let stand 10 minutes.

  • 2

    In a large bowl, combine the tomatoes, cucumbers, red onion, parsley, mint, lemon juice and olive oil. Stir well to combine.

  • 3

    Remove the lid from the couscous and fluffy with a fork. Add the couscous to the bowl with the tomato mixture. Stir until fully combined.

  • 4

    Salt and pepper to taste.

  • 5

    Chill until ready to serve.

No nutrition information available for this recipe


Israeli Couscous Tabbouleh

Expand your pasta horizons with Israeli couscous in this refreshing tabbouleh salad that’s perfect for summer!

Ingredients

  • 1-¼ cup Water
  • 1 cup Whole Wheat Israeli Couscous (or Pearl Couscous)
  • 3 Tablespoons Red Wine Vinegar
  • 2 Tablespoons Extra Virgin Olive Oil
  • 1 teaspoon Dijon Mustard
  • ¼ teaspoons Sea Salt
  • ⅛ teaspoons Freshly Cracked Pepper
  • 4 cups Diced Cucumber
  • 2 cups Diced Tomato
  • ¼ cups Roughly Chopped Parsley

Preparation

To cook the couscous, heat the water in a saucepan over high heat until it boils. Once boiling, add the couscous, and reduce to a simmer. Cook until tender, about 10–12 minutes. Keep an eye on it, or it will stick to the bottom of the pan.

While the couscous is cooking, in a large bowl, add the vinegar, oil, Dijon mustard, salt and pepper, and whisk until combined. Add the cucumber, tomato, parsley, and cooked couscous to the dressing mixture and mix well. Can be served warm or cold!


Whole Wheat Couscous Tabbouleh Salad

When I moved to New York (as in Manhattan) to go to college, I craved freedom and devoured the city. I walked everywhere, breathing in the skyscrapers and eying the fabulous fashion and amazing pace. Everything seemed so special, so amazing.

One of my favorite things was checking out the myriad grocery stores in the city. The small markets that dotted much of the Upper West Side where I dwelled were such a big change from the mega-sized supermarkets of upstate New York where I grew up. And the foods! They had fresh mozzarella, couscous salads and something completely unfamiliar called tabbouleh. I tried them all, one by one, discovering that I adored the fresh mozzarella and couscous salad, but not the tabbouleh.

So, yes, I am writing a post about a tabbouleh salad recipe, when I don&rsquot like the stuff. But here&rsquos the thing: this isn&rsquot traditional tabbouleh. Adapted slightly from a Health Magazine recipe, this Whole Wheat Couscous Tabbouleh Salad is filled with fresh veggies and bright flavors. It&rsquos lively and perfect for a hot summer day &hellip and since it&rsquos made with whole wheat couscous, it totally lacks the offputting crunch-factor that I don&rsquot like about traditional tabbouleh made with wheatberries. I guess that makes it more of a couscous salad recipe, huh?

In any case, I loved it. This Whole Wheat Couscous Tabbouleh Salad is entering my lunch rotation &hellip


Whole Wheat Couscous Tabbouleh with Pomegranate Seeds

Ingredients

  • ¼ cup water
  • ¼ cup whole wheat couscous
  • 3 cups chopped fresh parsley (about half a bunch)
  • ¼ cup chopped fresh mint
  • 2 tablespoons freshly squeezed lemon juice
  • 1 tablespoon extra-virgin olive oil
  • ¼ teaspoon freshly ground black pepper
  • ⅓ cup pomegranate seeds

Instructions:

  1. In a small saucepan, bring the water to a boil. Remove the pot from heat, add the couscous, and stir. Cover for 5 minutes and then fluff with a fork.
  2. In a large serving bowl, combine the couscous, parsley, mint, lemon juice, olive oil, pepper, and pomegranate seeds. Mix well and serve. The tabbouleh can also be stored in an airtight container in the refrigerator for up to 3 days.

Excerpt from The Truly Easy Heart-Healthy Cookbook: Fuss-Free, Flavorful, Low-Sodium Meals, by Michelle Routhenstein MS RD CDE CDN, published by Rockridge Press. Copyright © 2020 by Callisto Media. All rights reserved.


20 couscous tabbouleh Recipes

Tabbouleh Couscous

Tabbouleh Couscous

Tabbouleh-Style Couscous

Tabbouleh-Style Couscous

Tabbouleh-Inspired Salmon Salad

Tabbouleh-Inspired Salmon Salad

Tabbouleh (makes You Want To Shake Your Booty!)

Tabbouleh (makes You Want To Shake Your Booty!)

Lobster Tabbouleh with Basil

Lobster Tabbouleh with Basil

Tabbouleh (Or Couscous or Quinoa) With Grilled Vegetables

Bulgur

Bulgur is a common ingredient in Middle Eastern cooking. With a mild nutty flavor, it can be used in salads, stir fries, or wherever you might use couscous, quinoa, or rice.

Bulgur Nutrition: One cup of cooked bulgur contains 34g carbohydrates, 6g protein, 0g fat, 8g fiber, and 151 calories. In terms of micronutrients, bulgur is especially rich in manganese, B vitamins, and iron.

While bulgur does contain a good amount of protein, it is not a complete protein (like quinoa is).

The Glycemic Index (GI) of bulgur is 48, which is lower than the GI of couscous. A low GI means it will cause less of a spike in your blood sugar.

Bulgur Varieties: Bulgur comes in four different varieties, depending on how finely it is ground (or “cracked). Read more about the varieties of bulgur here.

Cooking Bulgur: Bring water to a boil (2 parts water for 1 part bulgur), then add bulgur. Cook, covered, for 15 to 20 minutes, until water is absorbed and bulgur is fluffy. Learn how to cook bulgur by soaking here.

Bulgur Recipes: Bulgur can be used in place of rice, as a breakfast “oatmeal”, or to add a boost of belly-filling nutrition to salads. Here are a few of our favorite bulgur recipes:

  • Tabbouleh
  • Bulgur Falafel
  • Bulgur Breakfast Bake
  • Bulgur Salad


How do you make Tabbouleh?

  1. Prep the bulgur: In a bowl, add the bulgur and stir in some oil. Add in the boiling water and cover for 15 minutes. Let it stand for 15 minutes, then, drain. You can use a sieve for this.
  2. Chop the other ingredients: Finely chop the tomatoes (draining any excess juice), parsley, mint leaves, onions, and English cucumber without the seeds.
  3. Toss: Combine everything in a bowl, and season with some salt. Add in the lemon juice and olive oil and mix some more.
  4. Chill then, serve: Cover the salad and refrigerate for about 30 minutes before serving. This is best served with some pita and in romaine lettuce boats.

How to store it?

This dish will keep in the fridge for about a day or two, kept covered. You can make this in advance though it is best to add in the tomatoes at the last minute before serving. Refrigerating the tomatoes somewhat changes the texture.


HOW TO MAKE COUSCOUS TABBOULEH SALAD

Detailed instructions are included in the printable recipe below (scroll down).

1 – COMBINE THE SALAD INGREDIENTS

In a medium bowl mix the cucumber, tomatoes, herbs, scallions, and couscous. Mix until everything is well combined.

2 – MAKE THE DRESSING

Prepare the dressing: In a small bowl mix the lemon juice and garlic. Gradually add the olive oil. Season with salt and pepper to taste.

3 – COMBINE BOTH

Add dressing to salad and toss to combine. Let the mixture stand for 15 minutes before serving.

QUICK RECIPE NOTES

  • Fresh lemon juice is ideal for the salad dressing. The flavors are more bright and fresh compared to bottled lemon juice.
  • Your couscous should come with directions on how to cook it. If not, the usual couscous to water ratio is 1 cup couscous to 1 and 1/2 cup water or broth. Bring the liquid to a boil and then stir in the couscous and allow to cook until all the liquid has been absorbed.
  • Be sure to cut your cucumbers into bite sized pieces so you don’t end up with a spoonful of just cucumber!
  • If you don’t have cherry tomatoes, you can try grape tomatoes or plum tomatoes.
  • Feel free to add other vegetables into this salad if you’d like to bulk it up some more!

Best 5 Couscous Recipes

When you've nearly had your fill of rice, potatoes and pasta at the dinner table, try introducing another go-to side dish to round out the meal: couscous. A kind of ground pasta that's easily prepared by boiling, like rice and noodles, couscous comes in two general varieties — Moroccan, which features tiny and coarse granules, and Israeli, boasting smooth, pearl-size rounds — and can be beefed up with whatever ingredients you happen to have on hand. While couscous salads are simple to make and can often be served cold, hot or at room temperature, couscous is filling enough to shine as the main dish too. Check out Food Network's top-five couscous recipes below to find classic and creative interpretations of this endlessly versatile staple.

5. Sweet and Sour Couscous-Stuffed Peppers — Traditional rice gets swapped out of this flavor-packed recipe and replaced with whole-wheat couscous for a better-for-you supper, finished with a sprinkle of Asiago cheese for a gooey topping.

4. Israeli Couscous and Tuna Salad — Boasting the fresh flavors of capers, lemon and olives, Ina's mayonnaise-free tuna salad is made especially hearty with the help of pearl couscous.

3. Israeli Couscous Tabbouleh — The tried-and-true taste of tabbouleh shines in Melissa's quick-fix salad thanks to the additions of fragrant cilantro, mint and parsley.

2. Israeli Couscous with Apples, Cranberries and Herbs — To make sure her couscous is as flavorful as possible, Giada gently toasts it first, then boils it in chicken broth. Her sweet and tangy maple vinaigrette marries the fruit and herbs in the recipe, while crunchy almonds add texture.

1. Spiced Couscous and Chicken (pictured above) — Cook the couscous with cinnamon and ginger to infuse it with warm tastes from the very beginning, then combine it with ready-to-go rotisserie chicken and carrots, plus cool Greek yogurt and harissa, to make it a meal.


Grain Salad 5 Ways

Shake up your summer sides with a new take on a wholesome classic: grain salad. Couscous, quinoa, bulgur, brown rice and wheat berries are just some of the grains widely available in markets. Give these 5 grain-filled recipes a try.

Grains salads can be a healthy side, but oftentimes portions get out of control. A cup of cooked grains has an average of 200 calories (without any additions), so it’s important to aim for 3/4 to 1 cup portions per person.

Whether you prefer the larger grained “pearled” couscous or quick cooking Moroccan variety, you’ll be thankful you tried this grain. Tyler mixes things up with a combo of dried apricots, mint, cilantro, onions and almonds.

This underappreciated grain is the basis for Middle Eastern tabbouleh salad, which combines cucumbers, tomatoes, parsley and onions. Serve it with chicken skewers and hummus and pita wedges.

If you haven’t tried this protein-packed grain, you’re missing out! This recipe combining cucumbers, bell peppers and white wine vinegar is a quick and easy recipe to start with.

Trade in your white rice for some fiber-rich brown rice. The tart flavor of the apples helps balance out the celery, bell peppers, onions and walnuts. Remember to read the cooking time on the package—brown rice takes a bit longer than white to cook.

Wildly popular among our Healthy Eats readers, wheat berries are actually whole wheat kernels. They have a slightly nutty flavor and chewy texture. This grain holds up well with bold flavors or with a more subtle combination of onion, red pepper, and carrots.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby's full bio »