Itch(Serve Like Tabouleh)
Itch, served like tabouleh, is a flavorful Middle Eastern dish combining cracked wheat with fresh vegetables, herbs, and a tangy lemon and tomato sauce. Its vibrant flavors and hearty texture make it perfect for casual gatherings or as a refreshing side dish for any meal.
Ingredients
- 3 cups cracked wheat (bulgar #2)
- 2 large green peppers, chopped ⓘ
- 3 large onions, minced fine ⓘ
- 1 1/2 cups olive oil ⓘ
- 2 bunches scallions, chopped ⓘ
- 2 bunches parsley (flat and curly), chopped ⓘ
- 2 red tomatoes, diced ⓘ
- 1 can tomato paste (6 oz.) ⓘ
- 1 can tomato sauce (1 lb. 13 oz. size) ⓘ
- salt to taste ⓘ
- pepper to taste ⓘ
Instructions
- Soak the bulgur in 1 1/2 cups hot tap water for approximately 2 hours, then set aside.
- Chop the green peppers, onions, scallions, and parsley.
- Dice the tomatoes.
- Mix the soaked bulgur with chopped vegetables and herbs.
- In a separate bowl, combine tomato paste, tomato sauce, olive oil, lemon juice, salt, pepper, and red hot pepper to make the sauce.
- Pour the sauce over the bulgur mixture and stir well to combine.
- Adjust seasoning to taste and serve.
Tips & Substitutions
To enhance the flavor of this dish, consider adding some lemon juice to the sauce for brightness. If bulgur is unavailable, you can substitute with quinoa or couscous. Fresh herbs, such as dill or mint, can also add a delightful twist. For a spicier kick, include some chopped jalapeños or a sprinkle of cayenne pepper in the mix.
Serving Suggestions
Serve this dish chilled or at room temperature as a refreshing side. It pairs beautifully with grilled meats or a light salad, such as Avocado And Tomato Salad. For a complete meal, consider serving it alongside Chickpeas And Macaroni or a protein-rich dish for a balanced plate.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. When reheating, add a splash of water or olive oil to prevent drying out. This dish can also be enjoyed cold, making it perfect for meal prep or picnic lunches.
Nutrition & Diet Analysis (per serving)
Each serving of Itch(Serve Like Tabouleh) contains roughly 780 calories, with 44g protein, 122g carbohydrates, and 23g fat. It is an excellent source of vitamin C (389% of the Daily Value), iron (222% of the Daily Value), and dietary fiber (148% of the Daily Value), and a good source of vitamin A. Note that it is relatively high in sodium, at 2826mg per serving (123% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this dish ahead of time?
Yes, this dish can be prepared a day in advance. In fact, letting it sit in the refrigerator overnight allows the flavors to meld beautifully. Just give it a good stir before serving, and adjust seasoning as needed.
What can I use instead of olive oil?
If you're looking for an alternative to olive oil, you can use avocado oil or grapeseed oil, which have a neutral flavor and high smoke point. For a richer taste, consider using sesame oil, but use it sparingly to avoid overpowering the dish.
Is this recipe suitable for a vegan diet?
Absolutely! This recipe is naturally vegan, as it contains no animal products. It's packed with fresh vegetables and wholesome ingredients, making it a great option for anyone following a plant-based diet.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).