{"id":40956,"date":"2021-08-10T11:24:50","date_gmt":"2021-08-10T17:24:50","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=40956"},"modified":"2025-03-07T11:24:36","modified_gmt":"2025-03-07T18:24:36","slug":"grain-salad-tabbouleh-mix-grains-and-vegetables","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/grain-salad-tabbouleh-mix-grains-and-vegetables\/","title":{"rendered":"Grain-based salads like tabbouleh mix grains and vegetables"},"content":{"rendered":"
<\/div>
\"Tabbouleh
A grain salad is a great summer food, like this tabbouleh salad with quinoa, parsley and vegetables. Photo: Getty Images.<\/figcaption><\/figure>\n

Grain-based \u201cchopped salads\u201d\u2014 typically a mix of vegetables chopped up or shredded into uniform size with cooked grains in some manner mixed in \u2014 are close to perfect summer fare.<\/p>\n

Excepting the cooking of the grains, the preparations of few, if any, chopped salads call for the heat of the stove or oven; they\u2019re easily assembled ahead of time, are best at room or \u201cpatio\u201d temperature (or even cooler), and allow cooks to select the best and ripest from their summer\u2019s garden.<\/p>\n

Also, note that most grains are rendered edible with mere re-hydration which may or may not require heating the water or other liquid.<\/p>\n

I\u2019m spotlighting bulgur here, a minimally processed grain of wheat with very close the equal in nutrition to raw, unprocessed whole wheat, bulgur\u2019s source.

Get more tips and recipes<\/a> from Bill St. John.<\/div>\n

Bulgur (sometimes spelled bulghur) is<\/a> a form of whole wheat that has been cracked, cleaned, parboiled (or steamed), dried, and then ground into various sizes. Bulgur is sold by its size. It isn\u2019t cracked wheat, which are whole raw wheat berries that have been milled into smaller pieces. Unlike bulgur, cracked wheat has not been precooked and, hence, can\u2019t be substituted in recipes that call for bulgur.<\/p>\n

Bulgur may be a strange grocery item to most of us, but chances are we\u2019ve eaten it several times. Its most well-known rendition is as a main ingredient, along with parsley, lemon, olive oil, mint (and sometimes cucumber) in the salad called tabbouleh. Ain\u2019t no tabbouleh without bulgur.<\/p>\n

However, in its region of origin, the Levant (that enormous western Mediterranean and eastern Asian territory including Lebanon, Palestine, Israel, Syria, and, to some, Turkey and Iraq) bulgur is as common as rice is in Southeast Asia or as corn in the Americas.<\/p>\n

Like much of the quinoa that we Americans eat, even some rices, bulgur has been precooked for us at the mill. As a result, it\u2019s very easy to prepare, requiring at most a simple soak of a few minutes to an hour or so, depending on its size or the recipe into which it is destined.<\/p>\n

Its glycemic index is lower than rice and most forms of pasta (though, like most pasta, it too is made from durum wheat), making it suitable for some diabetics. Because it retains much of the wheat\u2019s bran, bulgur rules in the fiber department, carrying more than twice that of even brown rice and much more than pasta.<\/p>\n

You\u2019ll find bulgur at most health food stores (again, do not confuse it with cracked wheat), especially in the bulk foods section, or in the cereals or \u201cinternational\u201d section of the everyday supermarket. The grain products sold by Bob\u2019s Red Mill are more and more common these days; Bob\u2019s has bulgur.<\/p>\n

But you\u2019ll always find it at Middle Eastern and Persian markets in Denver and, especially, Aurora (Arash, Middle East Market, Zamzam, Diyar, and Marhaba are just five).<\/p>\n

In many recipes, note that bulgur is interchangeable with rice, quinoa, barley, rice or small-form pasta such as orzo or couscous. As a result, in this bulgur-based chopped grain salad recipe, you may easily and profitably substitute any of (or even a mix of) these same grains.<\/p>\n

Grain salad: Bulgur Salad with Carrot, Red Cabbage and Red Apple<\/strong><\/h2>\n

Serves 4-6. You may serve this grain salad as the recipe indicates \u2014 tossed \u2014 or on a bed of lettuces with each main ingredient (the bulgur, the carrot, and so on) laid atop the bed in \u201cstripes.\u201d If choosing this latter course, mix in the cilantro and mint when assembling the dressing.<\/p>\n

Ingredients<\/strong><\/h3>\n

1 and 1\/2 cups medium-grind bulgur<\/p>\n

1 cup water<\/p>\n

3\/4 teaspoon salt, divided<\/p>\n

6 tablespoons lemon juice (from about 2 lemons)<\/p>\n

1\/3 cup extra-virgin olive oil<\/p>\n

1\/2 teaspoon ground cumin<\/p>\n

1\/8 teaspoon cayenne pepper<\/p>\n

1 large carrot, peeled and shredded<\/p>\n

1\/2 head small red cabbage, outer leaves removed and shredded<\/p>\n

1 red-skinned apple, peel left on and shredded<\/p>\n

3 scallions, sliced thin<\/p>\n

1\/3 cup chopped fresh mint<\/p>\n

1\/3 cup chopped fresh cilantro<\/p>\n

Freshly ground black pepper<\/p>\n

Directions<\/strong><\/h3>\n

Combine bulgur, water, 1\/4 cup lemon juice, and 1\/4 teaspoon salt in a bowl. Cover and let sit at room temperature until grains are softened and liquid is fully absorbed, about 1 and 1\/2 hours.<\/p>\n

Whisk remaining 2 tablespoons lemon juice, oil, cumin, cayenne, and 1\/2 teaspoon salt together in large bowl. Add the bulgur and the remaining ingredients and toss gently to combine.<\/p>\n

Correct the seasoning to your liking, especially with added freshly ground black pepper, and serve.<\/p>\n

Variations of a grain salad: <\/strong><\/h3>\n

These are suggested variations on grain-based chopped salads; add whichever grain hits your fancy (one will be suggested) and adjust the measurements of vegetables and the choice of dressing to your liking.<\/p>\n

– Greek: bulgur, tomato, cucumber, red onion, feta cheese, romaine lettuce, kalamata olive, dressed in olive oil, oregano and lemon juice.<\/p>\n

– Indian: brown rice, leftover cooked tandoori chicken, tomato, cilantro, romaine lettuce, English cucumber, cooked chickpea, dressed in olive oil and red wine vinegar with minced cilantro.<\/p>\n

– French: barley, cooked Yukon Gold potato, well-blanched green bean, romaine lettuce, hard-cooked egg, English cucumber, nicoise olive, radish, tuna canned in olive oil, dressed in French-style vinaigrette.<\/p>\n

– \u201cChef\u2019s\u201d: orzo, iceberg lettuce, hard-cooked egg, cooked turkey breast, cooked chickpea, Swiss cheese, with Thousand Island dressing.<\/p>\n

– \u201cCobb\u201d: orzo, romaine lettuce, cooked bacon, cooked chicken breast, hard-cooked egg, tomato, avocado, blue cheese, with various dressings possible.<\/p>\n

– Chicago-style \u201cgarbage\u201d: bulgur, romaine and iceberg lettuces, cucumber, radish, red bell pepper (fire-roasted or raw), celery, cherry tomato, red onion, provolone cheese, salami, cooked chickpeas, kalamata olive, garlic crouton, grated parmesan cheese, with various dressings possible.<\/p>\n

Reach Bill St. John at billstjohn@gmail.com<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Grain-based \u201cchopped salads\u201d\u2014 typically a mix of vegetables chopped up or shredded into uniform size with cooked grains in some manner mixed in \u2014 are close to perfect summer fare. Excepting the cooking of the grains, the preparations of few, if any, chopped salads call for the heat of the stove or oven; they\u2019re easily […]<\/p>\n","protected":false},"author":2197,"featured_media":40957,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[4799,2366,9187,4415],"class_list":["post-40956","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-bill-st-john","tag-healthy-recipes","tag-readysetco","tag-recipes"],"acf":[],"yoast_head":"\nGrain salad like tabbouleh mix grains and vegetables - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Grain salad is typically a mix of vegetables chopped up or shredded into uniform size with cooked grains in some manner mixed in.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.uchealth.org\/today\/grain-salad-tabbouleh-mix-grains-and-vegetables\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Grain-based salads like tabbouleh mix grains and vegetables\" \/>\n<meta property=\"og:description\" content=\"Grain salad is typically a mix of vegetables chopped up or shredded into uniform size with cooked grains in some manner mixed in.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.uchealth.org\/today\/grain-salad-tabbouleh-mix-grains-and-vegetables\/\" \/>\n<meta property=\"og:site_name\" content=\"UCHealth Today\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/uchealthorg\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-08-10T17:24:50+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-03-07T18:24:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2021\/08\/10112103\/Quinoasalad.jpg\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Bill St. John, for UCHealth\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@uchealth\" \/>\n<meta name=\"twitter:site\" content=\"@uchealth\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bill St. John, for UCHealth\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/grain-salad-tabbouleh-mix-grains-and-vegetables\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/grain-salad-tabbouleh-mix-grains-and-vegetables\\\/\"},\"author\":{\"name\":\"Bill St. John, for UCHealth\",\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/#\\\/schema\\\/person\\\/6fab47ae1c5b24834f25747358a6c8e3\"},\"headline\":\"Grain-based salads like tabbouleh mix grains and vegetables\",\"datePublished\":\"2021-08-10T17:24:50+00:00\",\"dateModified\":\"2025-03-07T18:24:36+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/grain-salad-tabbouleh-mix-grains-and-vegetables\\\/\"},\"wordCount\":1002,\"publisher\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.uchealth.org\\\/today\\\/grain-salad-tabbouleh-mix-grains-and-vegetables\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/uchealth-wp-uploads.s3.amazonaws.com\\\/wp-content\\\/uploads\\\/sites\\\/6\\\/2021\\\/08\\\/10112103\\\/Quinoasalad.webp\",\"keywords\":[\"Bill St. John\",\"Healthy recipes\",\"Ready. 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