What is burghul?
Burghul, also called burghul wheat, is a chewy nutty wholegrain made from wheat berries. Available in health food stores and supermarkets, burghul comes in two main types, fine and coarse. This recipe uses fine burghul, which is a similar size to couscous. Like couscous, burghul has been parboiled and then dried, so its cooking time is reduced. Although most famous as an ingredient in tabouli, it can be cooked and served as a side or added to soups or stews. As it is derived from wheat berries it has gluten in it. If you want to make this tabouIi recipe gluten-free, try using quinoa or brown rice.
Is tabouli healthy?
Tabouli has no cholesterol and is a low fat, high fibre salad, packed with vitamins and minerals. burghul itself is low GI and a source of manganese, magnesium, iron, protein, and fibre. The fresh herbs have antioxidants and vitamins. Although low in calories, tabouli does have carbs (about 16g per cup) so it’s not great for a low-carb diet. Mind you, in this case, the health benefits are worth it.
What do you serve tabouli with?
Tabouli is best served freshly made and chilled, as a side dish alongside hummus, baba ghanoush and pita bread, with grilled meats. For a healthy lunch or snack, stir though some poached or canned tuna.
What type of herbs do I need?
Flat leaf (or continental) parsley is traditionally used, not curly parsley, and the mint of choice is spearmint not peppermint or round leaf. Avoid using a food processor to chop the herbs as you don’t want them bruised and mushy. Use a long heavy bladed knife to chop by hand. How chunky you want the chop to be is up to you. You’ll need it large enough to create texture and small enough to mix properly with the other ingredients.
