Brown Rice and Quinoa Tabouli

Traditionally, Tabouli - a middle eastern grain salad - is made with bulgar wheat, tomatoes, parsley, garbanzo beans, onion, bell pepper and cucumber. At least that's what Mollie Katzen included in hers in her Moosewood Cookbook. That was my first introduction to this amazing salad. If you put 'Tabouli' in the search line here, you'll see about 15 of my variations. Most people would stop at one or two, but I'm always finding new ways to make this and I don't think there's ever been one I didn't like.

Prepare the brown rice and quinoa according to package instructions then put it into a big glass bowl. To that add the following:

chopped onion - as much as you like

a big grated carrot (not shown)
1/2c hemp hearts
1-3 big ripe tomatoes - chopped

2-3oz. finely chopped oil packed sun dried tomatoes
~ ~ you could omit this if you have enough fresh tomatoes
1 bunch Italian or curly parsley - chopped

1/2c each: lemon juice + single source EVOO
seasonings: black pepper, cayenne pepper, garlic salt

Mix well, cover and refrigerate. Be sure to gently toss each time before serving. This will keep well for several days in the 'fridge. I didn't add beans this time since I had sprouted lentils. They were a great substitution.

Top with sliced avocado, crumbled bacon or gorgonzola cheese if you want. Tabouli (Tabbouleh) is amazing, by itself, or as an addition to any lunch or dinner. . .Lin

Tabouli with Beans and Rice

I've made so many variations to traditional, Mediterranean Tabouli, over the years and truly can't think of even one I didn't like or love. The original I was introduced to featured curly parsley, chopped tomatoes, bulgar wheat, green onion and garbanzo beans. This one went together quickly and made a lot!

In a big glass bowl, start by whisking together:

Dressing:

equal parts EVOO and lemon juice - about 1/2c each

salt, pepper, garlic powder - to taste

Add the following:

2 pkgs. COSTCO cilantro lime rice

- - microwave per pkg. instructions

2/3c hemp hearts

2 cans drained-rinsed beans
- - garbanzos, black, kidneys, cannellinis, etc.

Chop or slice, then add:
1 bunch Italian flat leaf parsley
1 bunch cilantro
3 Roma tomatoes
6-8 green onions
1/2 lg. bell pepper
4 mini English cucumbers

This travels well for a picnic or potluck and keeps in the 'fridge for several days, if it lasts that long 😉 . . . Lin

Buckwheat Tabouli

Did you know that buckwheat is gluten free? I sure didn't, and wouldn't have guessed that of something called buckWHEAT! 

As I've stated before, Tabouli is one of my absolute favorite salads. I've been making it ever since first discovering it in Mollie Katzen's 'Moosewood Cookbook' back in the 1970's, but with lots of changes over the years.

Tabouli is a cold Lebanese salad usually made with bulgar wheat, but I love substituting other grains. Sorghum, Quinoa, Buckwheat, are all good gluten free options. Farro is another I've used, which is not gluten free. I'd like to try making it with rice, as well as an interesting combination of bulgar wheat and toasted vermicelli, popular in Palestine, that I discovered at an international market in the cities.

1c buckwheat

2c fresh cold water

Simmer this over low heat until all the liquid is absorbed. Gently stir in a couple tablespoons of a good single source EVOO to keep it from clumping.

Chop then put all the vegetables in a large glass bowl with the remaining ingredients.

5 tiny cucumbers

3 cloves of garlic

3 mini orange peppers

1 lg. Vidalia onion

1 lg. tomato

1/2 bunch flat leaf Italian parsley

1-2T Swad Coriander Chutney

~ (omit if you don't like cilantro)

Lowry's Garlic Salt and finely ground black pepper

1 can garbanzo beans - drained and rinsed

1 can black beans - drained and rinsed

1 can of corn - drained

Make a dressing with EVOO, lemon juice and a garlic vinaigrette. Pour over everything, add the cooled buckwheat and toss gently. This can be made ahead of time and refrigerated. . .Lin

Bulgar Wheat Tabouli

If I had to pick one healthy salad to eat the rest of my days. . .it would be some variation of this. Tabouli is a Lebanese Wheat salad, heavy on tomato, onion, leafy greens and cucumber. To me, it tastes a lot like really great gazpacho, in salad form. You can make so many interesting changes and choices with this. I add carrot and either black or garbanzo beans to mine, which may or may not be part of an authentic recipe.

For the leafy, herbal greens, you can use curly parsley, Italian flat leaf parsley, cilantro, mint or finely sliced kale. Onions: purple, Vidalias, green onion. Swap out the bulgar for brown Jasmine rice for a gluten free option.

The first recipe I saw for this was in Mollie Katzen's "Moosewood Cookbook" which was very popular during the hippie-commune era of the 70's.

1/2 large bunch of Italian flat leaf parsley
2 mini English cucumbers
1/2 med. purple onion
2 Chinese shallots
1 big ripe tomato
1/2 bell pepper
2 carrots - grated
2 stalks heart celery + greens
zest and juice of one large lime
1/4-1/2c single source EVOO
Lowry's Garlic Salt
finely ground red and black pepper
1 can beans: black or garbanzo 
~ ~  (drain, rinse then let drain again in a big strainer)

'Cook' the bulgar according to package directions.

Chop or slice all the vegetables into a large glass bowl. Add seasonings, lime juice and EVOO. Gently stir to coat everything and let it marinate until the bulgar is ready to add. Mix together then gently fold in the beans. Serve in big Romaine lettuce leaves. Sprinkle with Feta cheese and garnish with Kalamata or big green olives. Keeps well,  stored in a covered bowl in the 'fridge for several days, but it probably won't last too long ... 😋 ...Lin

Israeli Couscous - Red Bean Tabouli

Israeli couscous mix - cook and cool a bit

½c small red beans, cooked - or - a can of beans

zest if 1 large lemon

¼c fresh lemon juice

¼-½ extra virgin olive oil

1 lg. clove of garlic - minced

½ lg. purple onion - diced

1t Rosemary Seasoning *

½t ground black pepper

¼t cayenne pepper

3 Roma tomatoes - diced

3 mini English cucumbers - diced

⅔ bunch of fresh cilantro - sliced

1-2 medium carrots - scrubbed-grated

I've said it before and it's still true.  I've never met a Tabouli I didn't like!  I've used bulgar wheat, the main ingredient in Molly Katzen's Tabouli in The Moosewood Cookbook - my first Tabouli adventure in the '70's!  I've also tried jasmine rice, a hearty wild rice blend, farrow, kamut, but I think Quinoa Tabouli still gets my #1 vote - AND it's gluten-free!  I've also made it with just beans.  Two cans of garbanzos, one chopped, one whole, using no grains.  This Israeli Couscous mix was calling to me though and I like how it turned out.

Combine the lemon zest and the ingredients in that group, in a large glass bowl.  Add the couscous and the drained, well-rinsed beans.  If using canned, rinse and drain well before adding.  Gently stir all this together and let it 'marinate' while you finish chopping and grating.  Add the fresh vegetables, gently mixing well.  If you're not a cilantro fan, use a bunch of fresh parsley, curly or the flat Italian variety.  Serve with crumbled Gorgonzala cheese.  Mmmm - Fresh Tabouli - Tastes like Summer! . .Lin

Pollack and Vidalia Onions

I've had a lot of health issues lately and in the midst of this, there have been times when it almost felt like certain foods have saved my life.  Dramatic I know, but when you're totally spent and run down, sometimes eating something you crave is completely rejuvenating.

Today I went to town, and then when I got home it felt like a good day to take the dogs for a much needed 6-block walk each.  It was a cooler sort of grey day here, my favorite kind since I'm not a hot, humid, sunny-day kind of person.  Taking them out was a bit of a struggle, but the exercise actually felt good.  When I got home all I could think of was FOOD. . .I NEED FOOD!!  REAL FOOD!!

I quick thawed a couple wild-caught Pollock filets (on my black iron thawing device.)  These were combined with chopped Vidalia onion, drizzled with Tuscan Flavored Olive Oil, pepper and a little seasoned salt, then quick sautéed.  

I scooped out the onion after only a few minutes, then added a little white wine and turned up the heat to deglaze and sear the fish at the end of the cooking time.  It turned out just perfect.  I drizzled the fish with some Thai-Chili mayonnaise combined with cilantro chutney, which was just amazing.  The side of chopped Vidalia onion was wonderful and I also added some of the 6 Grain Rice Tabouli I made the other day.  Ahhhh, wonderful!  Listen to your body!  It often knows exactly what it needs, nutritionally.  :-)

6 Grain Rice Tabouli

Kagayaki = Black, Red & Brown Rice - Purple
Barley, Hulless Barley & Rye Berries

1c Kagayaki 6 Grain Rice

1 lg. lemon - zest and juice

⅓-½c Tuscan flavored olive oil

1t fresh ground garlic salt

½t finely ground red and black pepper

½ bunch finely chopped Italian parsley

½ bunch finely chopped cilantro

4-6oz. quartered Kalamata olives

⅓ lg. orange sweet pepper - chopped

¼ sm. head of purple cabbage - chopped

2 pickling cucumbers - julienne sliced

3 lg. green onions - diagonally sliced

1-3 cloves of garlic - finely minced

12oz. grape tomatoes - cross-sectioned

1½c small red beans 

1½c moth bean sprouts

Cook the rice according to package directions and chill.  In a large bowl, combine the first 6 ingredients to create the dressing.  Add all the chopped vegetables, gently mixing well.  

Add the beans, sprouts and rice blend, again gently mix, cover and chill an hour or so before serving.  Gently toss to re-coat all the vegetables and grains, with the dressing, just before serving. . .Lin

Vegan Rice & Bean Tabouli

3/4c *small red or black beans

1 lemon - zest and juice

1/3c rosemary extra virgin olive oil

2t Rosemary Seasoning recipe

1-1/2c chopped celery and center tops

1 med.-lg. onion - sliced or chopped

1 lg. carrot - scrub and chop fine

2 mini English cucumbers - julienned

1c cooked brown rice

6 1-1/2" diameter tomatoes - 1/4's or 1/8's

Many, many years ago, I discovered Molly Katzen's "Moosewood Cookbook" *  To this day, it remains a treasured, go-to resource, when a new recipe is nudging my mind, for a little direction or inspiration.  I've probably concocted 100 variations of her Tabouli recipe, over the years, since the '70's!  Although each has been unique, I've loved most all of them.  This one turned out exceptionally well.  It's healthy, fresh and flavorful.  Also excellent for a vegan diet, since the combination of beans and rice create a complete protein.

Put the beans in a heavy-bottom 2qt. pot.  Sort through them, removing any bad ones or little stones.  Cover with a couple inches of cold water, bring this to a solid simmer, and cook for 20-30 minutes.  Drain. (Save the liquid to mix with your dog's food, or for a future soup)  Rinse in cold water.  Do this process again, stirring in about 1/2t of baking soda this time.  This helps to neutralize the gas-producing qualities in the beans, making them more digestible.  Simmer an additional 15 minutes or so, until the beans are tender and done, but not mushy.  If the beans are still hard, repeat the process once more, with plain cold water.  *If this is all too labor-intensive, you can just use canned beans that you drain and rinse 😊

In a medium-large glass bowl, combine the 3 dressing ingredients, whisking together, making sure the seasonings dissolve well.  Add the prepared vegetables, toss, then continue with the rice preparation, according to package directions.  I added a little of the Rosemary Seasoning and flavored olive oil at the beginning, to infuse more flavor into the rice while cooking.

When the beans are cooked and drained, let them and the rice cool for 10 minutes, then toss with the rest of the vegetables, adding tomatoes now.  Let stand an additional 10 minutes to blend the flavors, tossing gently a couple times before serving.  Sprinkle with feta cheese crumbles if you'd like. . .Lin