Polyvalente et nutritive, cette savoureuse recette facile de taboulé est parfaite en entrée, en accompagnement, en dessert ou en collation, que ce soit à manger à la maison ou en haut de la colline. Elle égayera vos déjeuners d'été et apportera de la fraîcheur à votre pause déjeuner de randonnée !
Apporter une barre énergétique ou un fruit en randonnée est toujours une bonne idée, pourtant cela peut être un peu redondant. Si vous cherchez un changement, pourquoi ne pas essayer cette recette facile de salade taboulé ? Elle contient tous les glucides dont vous avez besoin pour vous donner de l'énergie sur les sentiers et peut constituer une bonne idée de dessert pour votre pause déjeuner ou votre collation !
What you need to know
How it started
As I got better at hiking, I started increasing the distance of my walks. I absolutely loved doing long-distance hikes as opposed to climbing hills (or even mountains). Until that day. Until I HIT THE WALL, as they call it. It was on the Thames Path to Windsor walk, the last 5 km. I could not walk anymore. I wanted to cry. I was about to collapse.
The reason for it: I did not eat the appropriate food to be able to walk a long-distance hike. Therefore my body did not have sufficient carbs to burn and turn into energy to allow me to keep going.
I learnt from my mistake and started bringing dried fruits with me on long hikes as they are rich in slow-release carbs. Then I thought, why not create a dessert which contains dried fruits, like an all-the-carbs you-need meal. This is how the idea of the easy tabbouleh salad recipe was born.
Can I make tabbouleh without using bulgur?
Yes, you can! As a French national, I actually never made tabbouleh using bulgur as in France we use semolina. Originated from North Africa, as opposed to bulgur which comes from the Middle East, semolina is much more popular back home than bulgur.
They are both nutritive, rich in carbohydrates, proteins and fibres but the differences are in the taste and the preparation. While bulgur has a nutty taste, it does take longer to cook. It requires an average of 15 to 20 minutes instead of 5 to 10 minutes for the semolina. Also, bulgur is composed of bigger grains than semolina, which means if you cook the latter for too long, it can become mushy.
There is no right or wrong, it is a question of preferences and what is available in the supermarket near you. In this recipe, I am using semolina. If you choose to use bulgur, please follow the instructions on the box.
My tips
This is a versatile recipe. I use it as a dessert or a snack on my hikes, but depending on your taste, it can be used as a starter or a side dish. It’s all a question of how you choose to season it. So here are a few tips.
- For an even sweeter taste than the one in the recipe, add brown sugar or agave nectar. The latter is less harmful than sugar as it is more natural
- For a starter or a side dish, don’t put brown sugar or agave nectar but instead, add salt and pepper to taste
- Goes well as a side dish with North African or Middle East dishes such as tajines
- As a dessert, it is delicious accompanied with a plain yoghurt
- To take with you on a hike, simply carry it in a lunch box
What is the easy Tabbouleh salad recipe made of?
As an alternative to your energy bar, this tabbouleh salad is full of carbs, proteins and fibres. So, let’s look into the ingredients one by one and their nutritive value.
Semolina: It is rich in fibres and proteins which contribute to slow the digestion process. This is why semolina is used in weight-loss diets. It also contains vitamin B which helps convert the food into energy, ideal for workouts or a hike. Additionally, it is full of iron and magnesium which keeps a healthy heart.
Dates: High in fibre, they help support healthy digestion. They are also full of antioxidants to prevent heart disease. Finally, they are a source of energy as they contain a high level of carbohydrate.
Mint: Not consumed in high quantity in our diet, mint is yet rich in antioxidants and vitamin A, which helps support good vision and protect the cells from oxidative stress.
Dry apricot: They contain the same vitamins and nutrients as fresh apricots. They are good for the skin and the eyes.
Dry cranberries: They are fat-free, high in fibre and anti-oxidants. However, some supermarket-bought dried cranberries may contain added sugar, so you would need to check the label before buying. Their anti-oxidants help repair damaged cells.
Dry grape: They are rich in fibre and anti-oxidants providing many health benefits such as reducing the risk of heart attack, boosting energy levels and help support good dental health.
The easy tabbouleh salad recipe
The easy tabbouleh salad recipe
Ingrédients
- 150 g Semolina medium grains
- 6 Dried apricots
- 30 g Dried grapes
- 30 g Dried cranberries
- 4 Dates
- 1 Small bunch of fresh mint
- 1 tsp Orange blossom
Instructions
- Cook the semolina following the directions on the box
- Leave it to rest
- De-stone the dates
- Cut the dates into small pieces
- Cut the dried apricots into small pieces
- Tear off mint leaves from the springs and chop finely
- In a bowl, mix the semolina, the dried fruits, the orange blossom and the mint
Notes
- For an even sweeter taste than the one in the recipe, add brown sugar or agave nectar. The latter is less harmful than sugar as it is more natural
- For a starter or a side dish, don't put brown sugar or agave nectar but instead, add salt and pepper to taste
- Delicious as a dessert accompanied with a plain yoghurt
- Goes very well as a side dish with a North African or Middle East meal such as tajines
- If you take it on a hike, carry it in a lunch box
- Nutrition facts table
I hope you enjoyed reading and eating the easy tabbouleh salad recipe. If you are looking for more ideas for easy meals you can bring with you on a hike, you might like the following articles
Recette rapide et facile de bagel au poulet
Recette facile de salade de quinoa froid parfaite pour l'été
Recette de la meilleure salade de lentilles froide à apporter en randonnée (ou en pique-nique)
And if you are looking for walk ideas to try the recipe, why not start with this selection of walks?
10 Beautiful Walks Close To London You Didn’t Know Existed
Meilleures randonnées dans le Kent : 7 randonnées pour tous les niveaux
