This recipe for tabbouleh with Fennel wins on many fronts. What could be better than a tasty healthy dish that doesn’t take any cooking? Bulgur wheat is a high fibre low fat cereal food usually made from durum wheat. It swells on contact with any liquid. It contains more fibre and protein than white rice and has a nice nutty taste and is also an excellent flavour carrier. It is high in potassium and iron. All the other ingredients add to the nutritional value of this recipe.
Preparation time: 75 minutes
Cooking Time: None
Serves: 4 people
Energy: 188 calories per serving
Equipment:
Large serving bowl
Sieve
Sharp vegetable knife
Ingredients:
225g bulgur wheat
2 fennel bulbs
1 small red chilli
1 celery stick
2 tablespoons olive oil
2 lemons
6-8 spring onions
1 pomegranate
Large handful mint
Large handful flat leaf parsley
Directions:
De-string and chop the celery
Chop the spring onions
Thinly slice the fennel, keeping the fronds
Thinly slice the chilli, removing the seeds to reduce heat
Zest and juice the lemons
De-seed the pomegranate
Roughly chop the herbs
When everything is prepared, place the bulgur wheat in a large bowl and pour on enough cold water to cover
Leave to stand for 30 minutes
Drain the wheat through a sieve pressing out any excess water
Put wheat back into the bowl and mix in all the other ingredients
Season well then cover and leave to stand for a further 30 minutes
Before serving, chop the fennel fronds and use as garnish
