Arabic Tabouleh Salad Recipe

A classic, easy to make Mediterranean parsley salad mixed with cucumber, mint, tomatoes and Bulgar wheat.

The ingredients can be prepared the night before you are expecting guests but never add the vinaigrette until just before serving. It's best to make the vinaigrette before hand as well to allow the flavours to mix, just keep refrigerated until you need it, insha Allah you will taste the difference.

An all time Arabic favourite, so much so that a meza isn't a meza without it ;)

Suitable for vegetarians, paleo diet and enjoyed throughout the year as well as the summer.

Prep Time: 15-20 minutes
By Aziza - Ahlan Wa Sahlan

Ingredients:

4 batches of Parsley chopped very finely. - washed and chopped very finely.
1 bunch of fresh green mint leaves - washed and chopped very finely.
4 medium sized tomatoes - seeded & chopped as fine as possible.
1 batch of green spring onions - Washed & Chopped small
2 tblsp of fine Burghul (fine cracked wheat) - put to soak in 4 tblsp of drinking water until broadened & seperate with your fingers before adding to the salad
4-5 tblsp Quality Olive oil -
2 fresh lemons - squeezed lemon juice
3-4 small fresh cucumbers - washed and diced small
1 ts Salt to taste -
1/2 tsp Sumak or Labenese 7spice -

Instructions:

1. When you rinse the veggies and herbs, it's important to pat dry and leave until completely dry, especially the parsley and mint that are the main ingredients.

2. Cut the stems off the parsley and mint then chop as finely as possible. (This may take some time but it pays off in the end).

3. It's a good idea to then spread the chopped parsley and mint on some paper towels and let rest again for a few mins in order to get rid of the extra moisture released when chopping. Ideally you want the juice in the salad to be mostly from the lemon juice and olive oil, no one wants soggy tabouleh ;)

4. Chop tomatoes into small cubes and drain from water and seeds

5. Finely chop the green spring onions and mix with the sumac or Lebanese 7-spices.

6. Once you are ready to serve, add the lemon juice on top of the broadened Burghul and seperate it slowly with your fingers, then add the olive oil and salt all over the ingredients and mix lightly. Avoid over-mixing so that the greens stay as fresh as possible.

7. Tabbouleh is traditionally served on or beside a bed of lettuce, but feel free to present it however you like.

Lebanese stuffed zucchini recipe

This recipe is highly nutritious. Zucchinis are a good source of vitamin A, vitamin B1, B6, B2, folate, magnesium, potassium, copper, zinc, phosphorus and protein. And the stuffing includes parsley, tomato, onion, mint, lemon juice and extra virgin olive oil.

Parsley is an excellent source of anti-oxidant nutrients, iron, vitamins K, C and A and folic acid. Tomatoes are also rich in vitamin C and beta-carotene, manganese and vitamin E. Together with the nutritional properties of lemon, onion and extra virgin olive oil, this healthy vegan Mediterranean diet recipe of Lebanese stuffed zucchini is highly nutritious and provide us with strong antioxidant and anti-inflammatory nutrients, which are good to destroy the free radicals and to help prevent cancer.

PREP TIME 40 mins
COOK TIME 30 mins
TOTAL TIME 1 hour 10 mins

Author: Margarita @ Tasty Mediterraneo
Cuisine: Mediterranean Diet
Serves: 12 stuffed zucchinis

INGREDIENTS

12 Small Lebanese zucchini
50g (1/4 cup) White rice
A large bunch of fresh organic parsley, finely chopped
2 Medium tomatoes, thinly diced
1 Small onion, thinly chopped
A few leaves of fresh organic mint, finely chopped
1 Large lemon, freshly squeezed
3 Tablespoons Extra Virgin Olive Oil (EVOO)
1 Teaspoon sea salt (or salt to taste)
A pinch of freshly grounded black pepper

INSTRUCTIONS

1. Have all the vegetables well washed and prepared as indicated in the ingredients description.

2. Trim off the stem end of the zucchini. Dip that end of the zucchini in sea salt; repeat the same process with all the zucchinis and let them aside for 10 minutes. This will help to soften the zucchini flesh to scoop it out more easily. After the 10 minutes in salt, with the help of a special spoon, or an apple corer, scoop out the flesh of the zucchini, being careful enough not to make any hole. (Do not throw out the zucchini flesh; you can chop it up and use it for example to prepare an omelette, to sauté it with some chopped onion, …)

3. In a mixing bowl combine the thinly diced tomatoes, the thinly chopped parsley, the thinly chopped onion, the thinly chopped mint leaves, the freshly squeezed lemon juice, the EVOO, the rice, salt to taste and a pinch of freshly grounded black pepper.

4. Stuff each zucchini with the rice mix ¾ full.

5. Place the stuffed zucchinis in a saucepan, cover with water and cook at low heat for 25-30 minutes.

6. Remove from the heat and serve hot or cold.

Middle Eastern rice and lentils with harissa aubergine recipe

Take your tastebuds to the Middle East with subtly spiced rice and lentils teamed with chargrilled harissa aubergines, ready to eat in 40 minutes and perfect for vegetarians.

Serves 4  10 mins to prepare and 30 mins to cook  322 calories / serving  Healthy

Ingredients

3 tbsp olive oil
2 onions, finely sliced
knob of butter
1 tsp ground cumin
1/2 tsp smoked paprika
250g (8oz) cooked rice
1 x 250g pouch microwavable puy lentils
3 tbsp harissa paste
2 large aubergines, sliced into 1cm (1/2in) thick rounds
handful fresh parsley, roughly chopped
Greek-style yogurt, seasoned, to serve (optional)

Directions

In a frying pan, heat 1 tbsp of the oil. Add the onions and cook, over a medium heat, for 20 minutes, stirring until softened and golden. Add the butter 2 minutes before the end of the cooking time and, once it has melted, stir in the cumin and paprika and cook for 1 minute more.

Remove a third of the onions from the pan and set aside. Add the rice and lentils to the pan with a good splash of water. Cover and cook for 2-3 minutes, then remove the lid and continue cooking for a further minute.

Meanwhile, heat a griddle pan over a medium-high heat. Mix together the remaining oil and harissa, and then brush over the aubergine slices. Cook, in batches, for 2-3 minutes on each side, until tender and slightly charred.

Divide the rice and lentil mixture between 4 bowls and top with the aubergine slices and reserved fried onions. Scatter over the parsley and serve with the seasoned yogurt for drizzling over, if you like.

PERSIAN TAMARIND-STUFFED FISH RECIPE

A luxurious whole fish preparation flavored with tangy tamarind and fragrant barberries, perfect for Nowruz, the Persian new year.

SERVES 4   1 HOUR

Ingredients

6 tbsp. olive oil, plus more for greasing
1⁄2 cup barberries
1 large yellow onion, thinly sliced
1⁄4 cup tamarind paste
4 garlic cloves, minced
1⁄3 cup minced cilantro
1⁄3 cup minced parsley
1⁄3 cup minced tarragon
Lime wedges, for serving
4 trout, cleaned and butterflied
Kosher salt and freshly ground black pepper

Instructions

1. Heat oven to 375°. Grease two baking sheets and set aside.
2. Soak barberries in warm water for 30 minutes and drain.
3. In a large skillet over medium-high, heat 3 tablespoons olive oil. Add the onions and cook until brown, about 10 minutes. Lower the heat to medium and cook, stirring occasionally, for 30 minutes more, until dark brown and caramelized. Add the barberries, almonds, tamarind, and garlic, and cook until fragrant, about 10 minutes. Remove from heat and stir in cilantro, parsley, and tarragon.
4. Season fish with salt and pepper. Stuff each fish with about 1⁄2 cup stuffing and brush with remaining olive oil. Bake for 15 minutes. Change oven setting to broil and cook an additional 3 to 4 minutes, until the fish's skin is golden.

Source: Saveur

Mediterranean Chickpea Quinoa Bowl Recipe

Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these Mediterranean meals and pack in containers with lids to stash in the fridge for easy, healthy grab & go lunches all week long.

By: Carolyn Casner
EatingWell Recipe Developer & Tester

Prep 20 m
Ready In 20 m

Ingredients

1 (7 ounce) jar roasted red peppers, rinsed
¼ cup slivered almonds
4 tablespoons extra-virgin olive oil, divided
1 small clove garlic, minced
1 teaspoon paprika
½ teaspoon ground cumin
¼ teaspoon crushed red pepper (optional)
2 cups cooked quinoa
¼ cup Kalamata olives, chopped
¼ cup finely chopped red onion
1 (15 ounce) can chickpeas, rinsed
1 cup diced cucumber¼ cup crumbled feta cheese
2 tablespoons finely chopped fresh parsley

Preparation

Place peppers, almonds, 2 tablespoons oil, garlic, paprika, cumin and crushed red pepper (if using) in a mini food processor. Puree until fairly smooth.

Combine quinoa, olives, red onion and the remaining 2 tablespoons oil in a medium bowl.

To serve, divide the quinoa mixture among 4 bowls and top with equal amounts of the chickpeas, cucumber and the red pepper sauce. Sprinkle with feta and parsley.

To make ahead: Prepare red pepper sauce (Step 1) and quinoa (Step 2); refrigerate in separate containers. Assemble just before serving.

Balila / Chickpea salad Recipe

Serves 4-6

You can vary on the recipe below by replacing the chick pea with dried, small broad beans, in which case the dish is known as ful mudammas. If you choose to use broad beans, follow the same instructions as below but crush the beans lightly when you are mixing them in with the dressing.

Ingredients

250g. dried chickpeas, soaked in plenty of cold water with 1 tsp Adonis bicarbonate of soda (or 500g net weight ready-cooked chickpeas, from tins or glass jars)
2 garlic cloves, crushed
4 tbsp extra virgin olive oil
Juice of 1 lemon, or taste
Sea salt
Few mint sprigs, leaves only, very finely chopped, plus extra for garnish
8 spring onions, trimmed

Cooking instructions

Rinse the chickpeas under cold water. Put in a saucepan and cover well with water. Cook for 1-1 ½ hours, or until very tender. Drain and put in a salad bowl. If you are using ready-cooked chickpeas, rinse them under cold water. Put in a saucepan with water to cover and place over medium-low heat. Simmer for a few minutes, then drain and put in a bowl. The dressing will be better absorbed if the pulses are heated.

Mix the crushed garlic with the olive oil and lemon juice and add to the chickpeas. Add the chopped mint and salt to taste and mix well. Taste and adjust the seasoning if necessary. Garnish with more chopped mint and serve with trimmed spring onions. You can also serve the salad at room temperature.