Batch Cooking: Tabouleh
Tabouleh is a recipe you want to have under your belt because it's crisp, fresh, filling, and actually rather detoxifying. The main leafy green in this Mediterranean dish is parsley: an herb rich in vitamin A (beta carotene), C, K, and iron. Its many flavanoids also help to oxygenate the blood and alkalize body tissues. It's been such a long winter here, and I'm just about to complete & help with a group spring cleanse. I wanted to make a more filling, meal-sized tabouleh salad for the week ahead. On a side note, I've really been loving Mediterranean based meals lately. I find they offer me the most sustained energy & I crave those flavours a lot!
Most colourful fruits and vegetables contain an abundance of a class of vitamin A-like nutrients called carotenes. They are actually a pre-cursor to vitamin A, and a fat soluble antioxidant. What makes fat soluble antioxidants so interesting is their relationship to the brain. Our brain is a whopping 60% fat, with 20% of that fat being DHA. Therefore, consuming a high amount of fat soluble antioxidants like the beta carotene targets free radical scavenging in brain tissue. So beta carotene isn't just for the eyes!
Ingredients: (Yields 4 cups)
1 1/2 cup parsley
1/2 cup black rice uncooked (will yield more when cooked)
1/2 cup cauliflower rice
1/4 of a red cabbage, chopped
1 bunch asparagus
1/2 cup cherry tomatoes
1/4 cup roasted pistachios
2 tbsp lemon juice
1 tbsp olive oil
Drizzle of UDOS oil (or olive oil)
1. In a medium saucepan, boil 1 cup of water. Once boiled, add rinsed black Japonica rice and cook on simmer with the lid on for 40 minutes.
2. Heat 1 tbsp olive oil in a large skillet, then add 1 bunch of asparagus and cherry tomatoes. Season with salt and pepper, and cook on medium-high for 4-5 minutes. The tomatoes will start to appear wrinkled, and once soft, remove from heat. Leave asparagus for another 4 minutes until slightly golden on each side. Then set aside to cool. Cut asparagus into smaller pieces once cooled.
3. Chop roughly 1/4 of a cauliflower. Add to a food processor and pulse until it resembles rice.
Assembling the salad:
Add cooked rice, chopped cabbage, cauliflower rice, chopped parsley, cherry tomatoes, and asparagus & mix thoroughly with a salad spoon. Then, drizzle lemon juice & UDOS oil and mix to cover evenly.
* Alternatively, if you're preparing this as part of your meal preparation, leave the lemon and oil drizzle off until it's served.
To serve, add chopped pistachios, a dollop of hummus & tzaziki (see recipe here). You can prepare this salad as a side dish, or a full meal with the addition of 1/2 cup of protein of your choice. Grilled chicken, salmon, prawns, grilled tofu, or beans make great additions.