Tabbouleh bulgar wheat

Tabbouleh bulgar wheat is a delicious mixture of tomato, parsley and mint. If you have the grain already prepared then it does not take long to rustle up this dish. What's more it is bursting with nutritious substances. You can pig out, and never get fat.

If you are searching for food rich in calcium and anti-inflammatory betaine then this page on Bulgar wheat is for you; both are of paramount importance for a strong spine.

Sometimes it is spelt bulgur; boiled wheat which is then dried and milled. It is a true 100pc wholegrain.

Wheat berries in a pot for boiling.

This page was last updated by Dr Barrie Lewis on 8th January, 2023.

Some herbs are simple to grow, others require quite a lot of attention. Mint is one of the easiest; just beg a root or two from a friend and quite soon you'll have it popping up all over the garden.

Parsley is a little more difficult; grow your seedlings in full sun but they also demand plenty of water. The Italian, flat-leaf variety is certainly easier.

Choose only bright red, almost over-ripe tomatoes; and freshly squeezed lemon juice is a must.

Make your own bulgar

This is a bit of a fag because it takes time but, once having made your bulgar wheat, it freezes beautifully and keeps for ever.

All you need to buy is real whole-wheat kernels.

They are cheap and full of the best of whole wheat; especially B complex and E vitamins. Bulgar is also an excellent source of betaine that helps prevent birth-defects like cleft lip. It is rich in fibre and all that goodness. If you have a grinder, and bake your own bread then you are already home and dry.

Today we have an update on making your own Bulgar wheat; if you have a humid summer it just won't dry properly enough for grinding. Either you drive off the moisture in the oven on low heat, or you wait for the season when you have minimal rainfall. For me that is winter.

Or if you're a beekeeper, then you can use your solar wax extractor; that is what I am going to do in future.

It all begins with a bag of wheat; that might be 2kg, or 50. We purchase four of these every year directly from the farmer for our bread. Some goes to the chickens in the garden.

Wheat bag 50kg

An alternative is a sunny windowsill where you can leave it for a week or more. Outside you risk forgetting it overnight; dew and damp, and even an unexpected shower can ruin everything.

Oven-dried is expensive and a waste of energy unless you have a solar generator. The wax extractor is one of the benefits of having many hobbies; there's often a synergy between them.

When the kernels have dried, they shrivel up completely and are very hard; if they are still slightly damp your grinder won't take kindly to them.

There are concerns in the minds of some about the negative influence of the phytic-acid in the bran; it's true that it will reduce the absorption of minerals but this is greatly reduced by the soaking, rinsing and cooking. The overall benefits of the Bulgar wheat greatly outweigh this small problem.

  1. Place several cups of whole wheat kernels in a pot and cover with boiling water.
  2. Boil for about 35 minutes. Nibble a few kernels; are they soft?
  3. Drain completely in a sieve, rinse several times and place on a flat baking tray in the hot sun. It will take a few days in a hot summer, if it's not humid; and really much longer in winter. The kernels should be very hard.
  4. Put them through a wheat grinder or, roll up your sleeves, and use a mortar and pestle. Make sure you cost in 5 to 8 chiropractic consultations to fix your tennis elbow. Freeze what you don't use.
  5. Alternatively buy your crushed bulgar wheat if you don't want the schlepp.
Wheat berries in boiling water.

When cooked the grains of wheat swell and have a bright, shiny appearance.

If you don't have a counter-top induction stove, give serious consideration to purchasing one; they use half the electricity and cook twice as fast. Magic at around $65; or a full hob of course but that's expensive.

Type "induction cooktop stoves" into this Site Search to garner more information.

Bulgar wheat just cooked

Tabbouleh bulgar wheat 

You're unlike to have a solar wax extractor of course for your tabbouleh bulgar wheat, but two-days in the hot sun did the trick; dry as a bone, but just to be sure, once ground, I will give it another few hours. You do not want any aflatoxin lurking; the fungus just loves moldy grains and peanuts.

Bulgar wheat in solar extractor

Tabbouleh bulgar wheat must be complete dry before you can grind it. That means leaving it out in very hot, non-humid weather; or drying it in a slow oven.

That of course is problematic for those concerned with preserving the Earth for their grandchildren; the options are either a solar electric oven using sunshine. A woodstove heating system would probably work too.

Use of solar PV systems should be considered by every family concerned about the future; it's not rocket science.

To find links to the topics in bold copy and paste them into the site search function in the navigation bar above.

Bulgar wheat drying

I'm not convinced these are shriveled enough, so once ground they will go back in the oven or solar extractor for another day. Then freeze them.

Bulgar wheat dried

You're unlikely to have a mill, but perhaps a friend has one. If you bake your own bread regularly then freshly-ground wheat adds immeasurably to the vitamin E, lignans and fatty acids content.

Bulgar wheat also makes a good contribution to getting enough of the vitamin choline in your diet; the average Western person has only half the required amount. That means Alzheimer's and many of the inflammatory diseases. Enjoying a wide range of foods like tabbouleh Bulgar wheat is what is needed.

Read more about choline food sources.

Tabbouleh Bulgar wheat is a good source of calcium, particular if you soak the berries overnight, and rinse a few times before cooking to remove the phytates. That means strong bones to keep your chiropractor happy. 

Bulgar wheat is also a good source of vitamin B6, one of the important phytonutrients needed to prevent the onset of frailty.(1)

Hawo wheat grinder

This Bulgar wheat now is fully cooked, dried and ground. I prefer it rather coarser for my tabbouleh, which you can adjust if you have your own grinder; a must for every serious baker.

Bulgar wheat ground

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Parsley benefits

Parsley benefits go far beyond being a pretty garnish on a food platter; it's one of the main ingredients of tabbouleh Bulgar wheat.

Tabbouleh bulgar wheat

Ingredients for tabouli

Here are your ingredients for tabouli; there are many spellings of the word.

  1. 1 cup dry bulgur.
  2. Add 1 cup of boiling water, squeeze out the excess liquid after 10 mins.
  3. 2 very ripe, large chopped-tomatoes.
  4. 1 cup freshly-chopped parsley.
  5. 1/3 cup of chopped mint.
  6. 3 chopped shallots; green spring onions.
  7. 3 TBSP freshly squeezed lemon juice.
  8. 2+ TBS olive oil.
  9. Half a teaspoon salt and freshly ground black pepper.

Granny Jo, my Lebanese nanny, was insistent that tabbouleh has no garlic; but you do your own thing.

Just mix the whole lot together.

If you have no Bulgar wheat then just enjoy your tabbouleh with low GI  bread. It is exactly the same nutritional value, just not the authentic dish. Don't do it that way if you are having Lebanese guests for dinner. They  will turn up their noses.

Are you looking for other ways to enjoy parsley? I am making this authentic hummus recipe this evening. Once the garbanzo beans are done, it takes only five minutes to throw together; it's dead easy. It is a top rated cholesterol super food, second only to steel-cut oats. 

I used to boil them for an hour and a half but now that we have a pressure-cooker, it's much easier and quicker.

  • Quaker OATS recipes ...
  • Solar pressure cooking

What's the first thing you should do when moving into a new home? Plant a lemon tree, of course; a lime would be just as good.

Growing lemon trees is a favourite page at my other site.

Type "authentic hummus recipe" or solar pressure cooking, for example into Site Search to garner more information.

Chiropractic help

Chiropractic help is about taking responsibility for your own health. Why, you may be asking, is there a page at this website on tabbouleh Bulgar wheat?

Several reasons come to mind. Every chiropractor has lost patients to prostate cancer; it's the most common aggressive tumour that men get, and it attacks the bones of the pelvis and spine. That is a domain where we are working daily, and need to be on our toes. A tomato a day reduces the prevalence by fifty percent; that is massive.

Likewise the lignans in 100% wholegrain wheat and many seeds are estrogen-like compounds that block the effect of circulating hormones on the breast; that means less malignant tumours too.

And thirdly there's strong research showing that adding just one helping of wholegrain wheat to the diet daily has a very significant effect on heart-disease.

Lastly the ingredients are strongly anti-inflammatory and that obviously has implications for the patient in pain.

There is a fine line between having a serious concern for one's own wellness and what we call a health nut neurosis[2]; there are important distinctions.

If you grind your own wheat to bake bread then making tabbouleh Bulgar wheat is a cinch.

Using a sourdough further lessens the effect of phytates in the bran on the absorption of calcium and other minerals.

Tomato prostate

Tomato prostate is a vital subject for every family; and tabbouleh Bulgar wheat includes many of the necessary ingredients that help prevent one of the most awful and common malignant tumours to affect men.

Organs like the breast, uterus and ovaries are particularly sensitive to circulating hormones in the blood. Lignans have a similar structure, blocking them at their absorption sites.

Those enjoying a tomato a day, raw or cooked, have half the risk of contracting the most deadly tumour of men; that's massive. Add to that the lignans in 100% wheat and phytonutrients in the greens and you have a winner; the olive oil and lemon juice are a bonus.

This what are phytosterols page will give you some idea of the importance of these substances in preventing nasty tumours; in general terms they are known as functional foods that promote wellness and prevent disease. 

There's strong research confirming the tomato prostate link; combine it with tabbouleh bulgar wheat and you have a winner.


Roughly one or two people in a hundred are gluten intolerant; chronic diarrhoea is the hallmark. There is great concern in nutritional circles that folk who get bloating and discomfort from bread often assume that it's the protein in the flour that is affecting them; this may not be the case at all.

Transglutaminase in particular is being fingered as a cause of serious indigestion from commercial bread; it's not the gluten.

There is so much research proving that those who enjoy whole grains have far greater well-being. By grinding your own flour and fermenting it with sourdough you can make delicious bread without the chemicals that the bakers add to their dough.

Type "meaning of gluten" into Site Search to garner more information.

A final thought

A lot of recipes, like making your own bulgar, for example, take up much time and effort. What does cooking and drying a grain like this add to the nutrition over a slice of bread made from 100% flour?

Nothing as far as I am concerned, so I won't be making bulgur very often. It is delicious with tabbouleh though.

You can follow my journey into nutritious, unrefined bread below.

Type "real and fake bread " into Site Search to garner more information.

  1. Low vitamin intake is associated with risk of frailty in older adults.
  2. Health nut neurosis. Web:

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