Turkish Style Bulger Wheat Vegetable Tabbouleh Served Up With Grilled Tilapia And Quinoa Stuffed Pepper

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The tabbouleh dish we are going to make is a Turkish variant served as a “mezze” in much of the Arab world.  I like it served hot as a side to fish or chicken, where it is a great and healthier substitute to rice.  Serve it cold as a salad with a squirt of fresh lime juice. I make it in bulk, and what I don’t use I store in the fridge to re-heat later or use cold as a side salad/pilaf dish.

In the above dish, tilapia was simply marinated in a soy/lemon/lime sauce and grilled in the oven. I use a convection oven, so 15-20 minutes works well, at 375F.  Check out the actual Tabbouleh recipe here:

https://pfcsystems.wordpress.com/2013/03/09/turkish-style-bulger-wheat-vegetable-tabbouleh-recipe/

and the recipe for our quinoa stuffed peppers here:

https://pfcsystems.wordpress.com/2013/03/09/quinoa-stuffed-peppers-with-tamarind-marinated-halibut/

Bulgur is a common ingredient in ArmenianAssyrianTurkishMiddle Eastern, and Mediterranean dishes. It has a light, nutty flavor. In Turkey, a distinction is made between fine-ground bulgur, called köftelik bulgur, and a coarser grind, called pilavlık bulgur. In the United States, bulgur is produced from white wheat in four distinct grinds or sizes (#1 Fine, #2 Medium, #3 Coarse and #4 Extra Coarse). The highest quality bulgur has particle sizes that are uniform thus allowing a more consistent cooking time and result.

Bulgar is also known as “Dalia” in India. Dalia is popular all over India, especially North India. Because of whole wheat contents it is prescribed by physicians nutritionist while patients are recovering or ill. It can be consumed as sweet dalia or regular dalia.

Compared to unenriched white rice, bulgur has more fiber and protein, a lower glycemic index, and higher levels of most vitamins and minerals. One cup of dry bulgur contains approximately: 

  • Energy: 2003 kJ (479 kcal)
  • Dietary fiber: 25.6 g
  • Protein: 17.21 g
  • Carbohydrate: 69 g whereof 0.8 g sugars
  • Fat: 1.86 g whereof 0.2 g saturated fat
  • Potassium: 574 mg
  • Iron: 3.44 mg
  • Glycemic Index: 48

(source:http://en.wikipedia.org/wiki/Bulgur)

Tabbouleh traditionally made of bulgur, tomatoes, cucumbers, finely chopped parsleymintonion and garlic, and seasoned with olive oillemon juice and salt, although there are various other variations such as using couscous instead of bulgur. Traditionally served as part of a mezze in the Arab world, it was adopted by Cypriots, variations of it are made by Turks and Armenians, and it has become a popular ethnic food in Western cultures.

(Source:http://en.wikipedia.org/wiki/Tabouli)

What is quinoa?
“While quinoa is usually considered to be a whole grain, it is actually a seed, but can be prepared like whole grains such as rice orbarley. Try a quinoa pilaf salad recipe, or serve a vegetable stir-fryover cooked quinoa instead of rice. Quinoa is many people’s favorite whole grain for three reasons: First, it takes less time to cook than other whole grains – just 10 to 15 minutes. Second,quinoa tastes great on its own, unlike other grains such as millet or teff. Add a bit of olive oil, sea salt and lemon juice and – yum! Finally, of all the whole grains, quinoa has the highest protein content, so it’s perfect for vegetarians and vegans. Quinoa provides all 9 essential amino acids, making it a complete protein. Quinoa is a gluten-free and cholesterol-free whole grain, is kosher for Passover, and is almost always organic.

Culinary ethnologists will be interested to know that quinoa was a staple food for thousands of years in the Andes region of South America as one of just a few crops the ancient Incas cultivated at such high altitude.”

(source:http://vegetarian.about.com/od/glossary/g/whatisquinoa.htm)

1 cup quinoa/taboulleh in two cups water/chicken stock brought to a boil and left to simmer for 15 minutes, forms the basis for any pilaf or salad.

add a can of stewed tomatoes, 1 can of goya pinto beans/ mixed vegetables and voila a healty side is born!  Be imaginative!

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The simple things in life are good!

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3 thoughts on “Turkish Style Bulger Wheat Vegetable Tabbouleh Served Up With Grilled Tilapia And Quinoa Stuffed Pepper

  1. Pingback: Quinoa Stuffed Peppers With Tamarind Marinated Halibut | pfcsystems

  2. Pingback: Turkish Style Bulger Wheat Vegetable Tabbouleh Recipe | pfcsystems

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