TABOULEH – RAW VEGAN STYLE

Tabouleh is a delicious and refreshing Middle Eastern salad that traditionally includes chopped parsley, bulgur wheat, tomatoes, cucumbers, mint, lemon juice, and olive oil. However, for those following a raw vegan diet, bulgur wheat is not an option as it is a processed grain. Fortunately, with a few modifications, you can enjoy a raw vegan version of this classic dish that is equally flavorful and nutritious.

Raw vegan tabouleh substitutes the bulgur wheat with a gluten-free alternative such as cauliflower rice or sprouted quinoa. This modification not only keeps the dish raw but also adds an extra dose of vitamins, minerals, and enzymes. Additionally, by omitting the olive oil and using avocado instead, you incorporate healthy fats while maintaining the creaminess and richness in flavor.

To make raw vegan tabouleh, start by finely chopping fresh parsley. Parsley is the star ingredient of tabouleh and provides a vibrant green color, a refreshing taste, and a plethora of health benefits. It is packed with vitamins A, C, and K, as well as folate and iron. Chop the parsley finely to release its full flavor and combine it with diced tomatoes and cucumbers.

Next, prepare the gluten-free grain substitute. You can use cauliflower rice by pulsing cauliflower florets in a food processor until they resemble rice-like granules. Alternatively, sprouted quinoa adds a delightful texture and a complete protein source to the dish. To sprout quinoa, soak it in water overnight and then drain and rinse it thoroughly. Leave the quinoa in a fine-mesh sieve or sprouting jar for a day or two, rinsing it a few times a day until sprouts form.

Add the cauliflower rice or sprouted quinoa to the bowl of chopped vegetables and herbs. Then, finely dice some fresh mint leaves and add them to the mix. Mint gives a cool and refreshing taste that perfectly complements the other ingredients.

For the dressing, mash a ripe avocado until creamy and mix it with freshly squeezed lemon juice. Avocado is not only a great source of healthy fats but also adds a rich and creamy texture to the tabouleh. The lemon juice brings a tangy and zesty flavor that balances the dish.

• Pour the avocado and lemon dressing over the tabouleh mixture and gently toss until everything is well combined. You can adjust the seasoning by adding salt, pepper, and any other herbs or spices you prefer.

• The raw vegan tabouleh is now ready to be enjoyed. Serve it as a light and refreshing salad on its own or as a side dish to complement a main course. Its vibrant colors and fresh flavors make it an excellent addition to summer picnics, potlucks, or as a nutritious snack.

Raw vegan tabouleh not only satisfies your taste buds but also provides a plethora of health benefits. By using fresh and raw ingredients, you retain the maximum amount of nutrients, enzymes, and antioxidants. This dish is rich in fiber, vitamins, and minerals while being low in calories and free from processed ingredients.

In conclusion, tabouleh is a versatile and delightful salad that can easily be adapted to suit a raw vegan lifestyle. By substituting bulgur wheat with cauliflower rice or sprouted quinoa and replacing olive oil with avocado, you can create a raw vegan tabouleh that is both nutritious and delicious. Give this vibrant and refreshing dish a try and experience the flavors of the Middle East in a raw and vegan way.