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Wash the wheat and put it to boil in enough water for half an hour. Meanwhile, finely chop the parsley (but keep a few leaves for decoration), cut the tomatoes into cubes and remove the core with seeds. The garlic is also cut very small, you can give it through the vegetable mixer.
When the wheat has boiled, let it drain a little and dry it on a napkin, then grind it and a kind of porridge results. Put all the ingredients in a large bowl and mix together with the oil, vinegar and pepper.
For decoration, you can put on lettuce leaves and garnish with two or three cherry tomatoes and a few whole parsley leaves. Serve immediately, fresh!
Tabbouleh or parsley salad: classic recipe and variants
Tabbouleh or tabouli is a parsley salad with Arabic specialties that goes well with cold platters to serve in the evenings with friends at the table. The cold dishes that everyone tastes, also called mezze, can contain, when they have a Mediterranean specificity, humus classic recipe or different variants, avocado paste, natural vegetables and au gratin vegetables, fish in different variants. On such a plate fits tabbouleh salad or tabouli which is usually made with bulgur.
This time, we preferred to try a variant of tabbouleh with red beans. The difference from the classic recipe is that I replaced the bulgur with red canned beans, the rest of the ingredients remaining the same.
For comparison, we will end with the classic recipe for tabbouleh with bulgur.
Tabbouleh or parsley salad
∎ Parsley: 4-5 links
∎ Medium tomatoes: 4 pieces or the equivalent in cherry tomatoes
∎ Fresh cucumbers: 2 pieces
∎ Red onion or shallot: 1 piece
∎ Red beans: 1 can of 400g
∎ For dressing: lemon juice, olive oil, salt, pepper
The beans drain the liquid in a strainer and will wait until we prepare the other ingredients.
The specificity of tabbouleh is that all the components are cut very finely (much finer than we managed in the version with red beans), with a sharp enough knife. And the parsley, it is best to grind in a blender.
We add the whole red bean.
Put all the ingredients in a bowl and match the taste with salt, olive oil and freshly squeezed lemon juice.
I served this variant of tabbouleh with avocado paste with pumpkin and hot glue. It was a delicious and very light breakfast. Due to the lemon juice found in both dishes, everything became very fresh.
Ingredients for the classic tabbouleh recipe
Suzy de la The Mediterranean Dish, raised on the shores of the Mediterranean at Port Said and a specialist in healthy recipes, reveals the classic version of bulgur.
∎ 1/2 cup extra fine bulgur
∎ 4 diced tomatoes
∎ 1 finely diced cucumber
∎ 4 finely chopped green onions
∎ salt, lemon juice, mint leaves, pepper, olive oil
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- 1 avocado copt
- 1 large tomato (or 6-7 cherry tomatoes)
- 1 small red onion
- 1 bunch of parsley
- 2 tablespoons extra virgin olive oil
- lemon juice to taste
Remove the avocado pulp and cut it into cubes. Cut the tomato into slices, chop the onion and parsley.
Put everything in a bowl, add the oil, salt and lemon juice to taste. Mix gently and eat the salad immediately, so as not to oxidize the avocado. Enjoy!
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Parsley - a good source of vitamin K, vitamin A, vitamin C and iron
The nutritional profile of parsley is impressive.
100 grams of fresh parsley covers:
- 1.366% of the recommended daily dose of vitamin K
- 281% of the RDA of Vitamin A
- 220%% of RDA of C vitamin
- 77% of RDA of iron
- 38% of RDA of folic acid
- 16.5% of the RDA of copper
- 14% of RDA of calcium
- 12.5% of the RDA of magnesium
- 12% of RDA of potassium
- 10% of the RDA of zinc
- 8.5% of the RDA of fiber
- 8% of RDA of phosphorus
Rich source of antioxidants
In addition to vitamin C and vitamin A, parsley also contains other valuable antioxidants as well zeaxanthin, lutein and cryptoxanthin.
The bioactive compounds responsible for its diverse pharmacological activity are:
- phenolic compounds
- flavonoids (apigenin, apiin, 6-acetylpine)
- essential oils (myristic, apiol)
Studies have shown that it has antioxidant, carminative, antiseptic properties in the urinary tract, anti-inflammatory, antihypertensive, antidiabetic and anticancer.
It is useful in the treatment of heart, gastrointestinal, urinary and dermatological diseases, in amenorrhea and dysmenorrhea, in otitis or urinary stones.
Parsley protects the liver and brain. Tones the gastrointestinal system.
It is analgesic, spasmolytic, laxative, diuretic, antibacterial, antifungal, estrogenic, cytoprotective.
Parsley inhibits tumor formation
The compound largely responsible for its antitumor effects is myristic.
Myristicine is a major volatile aromatic constituent in the leaves of this plant. Studies suggest that it may be an effective chemopreventive agent in cancer.
Myristicine has shown increased activity in inducing detoxifying enzymes in the liver and small intestinal mucosa in mice.
Myristin treatment inhibited tumor multiplicity in the lungs by 65%.
In the stomach, this compound inhibited the formation of tumors by 31%.
Myristicine is found not only in parsley leaves, but also in other herbs, such as nutmeg, basil and cinnamon, as well as carrots.
How to make parsley salad
The basic recipe contains only 3 ingredients: parsley, olive oil and lemon juice.
Take a few bundles of parsley, wash well and finely chop with a knife.
It is not advisable to use the food processor, which can destroy some of the nutrients.
The chopped parsley is then mixed with a little olive oil and lemon juice. Season with salt to taste.
More sophisticated recipes can be built on this basis. For example, in the parsley salad you can add tomatoes, green garlic or green onions, peppers, cucumbers, couscous or boiled bulgur, nuts or various seeds.
Finely chop all the ingredients used.
1. Nutrition and You, Parsley Nutrition Facts: https://www.nutrition-and-you.com/parsley.html
2. Mohammad Hosein Farzaei, Zahra Abbasabadi, Mohammad Reza Shams Ardekani, Roja Rahimi, Fatemeh Farzaei, Parsley: a review of ethnopharmacology, phytochemistry and biological activities, J Tradit Chin Med. 2013 Dec33 (6): 815-26: https://pubmed.ncbi.nlm.nih.gov/24660617/
3. G Q Zheng, P M Kenney, J Zhang, L K Lam, Inhibition of benzo [a] pyrene-induced tumorigenesis by myristicin, a volatile aroma constituent of parsley leaf oil, Carcinogenesis. 1992 Oct13 (10): 1921-3: https://pubmed.ncbi.nlm.nih.gov/1423855/
4. Quanlai Zhao, Chen Liu, Xiang Shen, Liang Xiao, Hong Wang, Ping Liu, Lingting Wang, Hongguang Xu, Cytoprotective effects of myristicin against hypoxia ‑ induced apoptosis and endoplasmic reticulum stress in rat dorsal root ganglion neurons, Mol Med Rep. 2017 Apr15 (4): 2280-2288: https://pubmed.ncbi.nlm.nih.gov/28260107/
5. Mariana Borloveanu, Parsley, Monastic Cures and Recipes, Vol. 2, Lumea Credinței Publishing House, Bucharest, 2019, p. 147
* The advice and any health information available on this site are for informational purposes, do not replace the doctor's recommendation. If you suffer from chronic diseases or follow medication, we recommend that you consult your doctor before starting a cure or natural treatment to avoid interaction. By postponing or interrupting classic medical treatments you can endanger your health.
- To start, put the couscous in a glass and add hot water over it, so that it exceeds it once more in height. Leave it covered for 15-20 minutes to hydrate.
- Wash and finely chop the parsley
- Wash the tomatoes, cut them in half and remove the core. Chop them into cubes and add them over the chopped parsley
- Chop the onion cubes, chop the mint and add them over the other ingredients
- Add the couscous, lemon juice, olive oil, salt and mix well.
Serve with gusto and don't stop cooking healthy! Health is the most important and we can take care of it especially through food.
Another salad a little more elaborate, but very tasty and suitable for any meal of the day is the vegetarian salad with wholemeal pasta, beans and avocado.
- a quarter cup of olive oil
- a tablespoon of red wine vinegar
- a small red onion, finely chopped
- a clove of garlic, finely chopped
- a teaspoon of Dijon mustard
- a quarter teaspoon of salt
- a pinch of black pepper
- 2 bunches of parsley (about 5 cups of leaves)
- 2 bundles of hasmatuchi (which is just another assortment of "chalk" parsley)
- a quarter cup of fresh chives
Stir in the oil, vinegar, onion, garlic, mustard, salt and pepper in a sealed jar until the flavors are combined. Set aside at room temperature.
Wash the parsley and hasmatuchi leaves, dry them well and mix them with chives. Sprinkle with the previously prepared sauce for a delicious parsley salad, green and full of vitamins and flavors!
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