TABOULI│INSTANT POT or STOVE TOP│HEALTHY Eating For BUSY People

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TABOULI│INSTANT POT or STOVE TOP│HEALTHY Eating For BUSY People

Today we are making tabouli, a classic Mediterranean recipe that’s both super flavorful and delicious. This easy recipe is also heart healthy and packed with essential vitamins, minerals and protein. We are going to be using the INSTANT POT – but if you don’t have a pressure cooker you can still make this recipe. Complete step-by-step instructions listed below. I am adding chicken to my tabouli. If you are a vegetarian or vegan, swap out the chicken for your favorite protein. Let me know in the comments below a recipe you would love for me to share. Thanks so much for watching!

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INGREDIENTS:
Red Bulgar:
½ teaspoon Lemon Zest
½ teaspoon Dried Basil
½ teaspoon Dried Parsley
½ teaspoon Salt
¼ teaspoon Black Pepper
1 tablespoon Lemon Juice
½ teaspoon Garlic Powder
1 cup Red Bulgar rinsed and drained
1 cup Filtered Water

Chicken:
2 Chicken Breasts thinly sliced (substitute any other protein)
1 Large Lemon (Zest and Juice)
1 teaspoon Dried Basil
1 teaspoon Dried Parsley
1 teaspoon Salt
½ teaspoon Black Pepper
4 Garlic Cloves (minced)
1 Shallot (minced)
Drizzle of Olive Oil

Salad:
1 Bunch Fresh Parsley
Handful Fresh Dill
Handful Fresh Mint
1 Green Onion (substitute handful Red Onion)
1 Large Cucumber (peeled, de-seeded, and chopped)
1 cup Grape Tomatoes (sliced in half)
1 cup Olives (chopped)
1 Large Lemon (Zest and Juice)
2 tablespoons Olive Oil
Salt and Pepper to Taste

INSTANT POT INSTRUCTIONS:
1. Set Instant Pot to SAUTE on HIGH. Add a drizzle of olive oil. Add shallots and garlic. Saute for 20-30 seconds. Add chicken, dried spices and lemon zest. Saute for 40-60 seconds. Add lemon juice and water and de-glaze the pot. Place a trivet on the bottom and then add a heatproof glass bowl. Add rinsed and drained Bulgar to the bowl. Add water and dried spices, along with reserved zest and juice. Stir well. Making sure silicone ring is on, close the lid and hit cancel on the INSTANT POT. Set to HIGH PRESSURE for 4 minutes. Allow 10 minutes of natural pressure and then perform a quick release. Fluff Bulgar and remove bowl from the pot. Cover with a plate and set aside for 5 minutes.
2. Chop fresh herbs and green onion. In a large bowl, combine all ingredients and stir well. Add chicken (if desired) and enjoy!

STOVE TOP INSTRUCTIONS:
1. In a medium saucepan, combine ingredients and cook Bulgar according to package instructions.
2. In a large skillet over medium high heat, add a drizzle of olive oil. Add shallots and garlic. Saute for 20-30 seconds. Add chicken, dried spices and lemon zest. Saute for 40-60 seconds. Add lemon juice and water and stir well. Cook until chicken has an internal temperature of 165F.
3. Chop fresh herbs and green onion. In a large bowl, combine all ingredients and stir well. Add chicken (if desired) and enjoy!

MUSIC: Epidemic Sound

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[Music] Hey guys welcome back to my channel if This is the first time you hear my name Is Terra today I thought it would be Super fun for us to make one of my All-time favorite dishes tabbouleh not Only is it super flavorful and delicious It's also really good for you I'm gonna Be using my instant pot if you don't Have an instant pot you can still make This recipe I will leave complete Instructions for both the instant pot And the stovetop method as well as a Full ingredient list in the description Box below I'm gonna be adding chicken to My tabbouleh if you're a vegetarian or a Vegan simply swap in any other type of Protein that you prefer before we get Started if you have not already I would Love for you to be a part of this Community you do that by hitting the red Subscribe button that's right below this Video next week we are making the most Delicious ribs you do not want to miss This recipe be sure to click the bell Icon that way you're notified each time I post a new video if you guys are ready To make this super delicious Tabbouleh smash that like button and Let's jump right into the video We're gonna start by chopping up our Shallots and garlic if you don't have Shallots you could also use a small Piece of an onion or in a pinch even

Onion powder and I like to chop this up Very very finely you could of course Also just pulse it in a food processor Or even puree it in a blender set it Aside perfect then we're gonna grab our Garlic I'm gonna do the same thing with The garlic you could of course use a Garlic press but since my knife was Already dirty I didn't feel like Dirtying the garlic press And mince it all up next I'm grabbing a Lemon this is a very large lemon if you Don't have a lemon quite as big as this You might need to use two and I'm gonna Zest it first set the zest aside next We're going to juice the lemon it's Really helpful to get all of your Ingredients prepped before you start the Cooking process it just makes everything Go so much smoother then I'm grabbing my Chicken you could use any kind of Protein that you prefer these are two Large chicken breasts you can use more You could use less and I'm going to just Kind of slice this into medium sized Pieces then I'm going to grab the Instant pot set it to saute on high add A drizzle of olive oil I'm gonna add the Shallots and the garlic at the same time Just stir this around for about 20-30 Seconds this is a very easy sautee Process that I'm doing because you don't Have to remove anything then we're gonna Add our chicken if you absolutely did

Not want to saute you could just throw Everything in but for the few minutes That it takes to do this you get so much Flavor at our dried spices along with Some of the lemon zest again all of the Ingredients will be listed in the Description box below grab some of the Lemon juice now I'm using my spoon to Scrape the bottom of the pot so there's Nothing burned very very important so You don't get the burn signal and then We're gonna add our water we just want To add enough water so it pressurizes We're not looking to make soup here Then I'm gonna grab my trivet and my Heat proof glass bowl and our red bulgur Red bulgur is a classic component of Tabbouleh rich in fiber protein iron B Vitamins this crane is super flavorful And delicious if you don't have this you Could swap in something like pearl Couscous or Israeli couscous and it Would still be absolutely delicious make Sure you rinse the bulgur really well Just as you would rice add our liquid It's a one-to-one ratio and the rest of The lemon juice and our dried spices for The bulgur Give everything a good stir this bulgur Is gonna be so flavorful Make sure the silicone ring is on and Closed the lid set it to high pressure For four minutes while it's cooking Let's make our tabbouleh salad tomatoes

And cucumbers are typically used in Tabbouleh I love adding olives because I Love all kinds of olives if you love Olives Adam if you don't leave them out Either way it will be delicious you Could leave the olives whole but I like To chop them up that way you get a Little bit of olive in every bite now I'm grabbing my cucumber I did not have An English cucumber if I did I Definitely would have used it so what I'm doing instead is peeling the Cucumber and deseeding it with my spoon Regular cucumbers contain a lot of seeds Which is going to add way too much Liquid to this dish so simply remove the Seeds and it will still be delicious now We're gonna chop the cucumbers you can Chop them as big or as small as you Prefer next we're gonna chop our fresh Herbs parsley and mint are the classic Herbs in tabbouleh I love adding dill to Mine it adds such a freshness and Deliciousness to the dish if you don't Like dill or if you don't have dill you Can of course leave it out you can even Add something like basil and it will be Amazing Fresh parsley is gonna add such Delicious flavor to this dish grab our Dill set that in the bowl and we're Gonna grab our mint leaves it might Sound odd to put mint in this but trust Me it's absolutely delicious set that

Aside now I'm grabbing my green onion Green onions are typically used in Tabbouleh if you don't have any green Onions you can use about 1/4 of a red Onion and it will still be delicious And just as I did with the shallots I'm Dicing this up very small you can use as Much or as little as you prefer we're Gonna zest another lemon again this is a Very large lemon if you have small ones You might need to use to set the zest Aside juice the lemon at this time the Instant pot should be finished but we Are going to allow 10 minutes of natural Pressure then we're going to perform a Quick release and when the pin drops We're going to open the lid we're gonna Fluff our red bulgur then remove the Bowl set it on the side cover it with a Plate and set it aside for about five Minutes then we're going to add it to a Large bowl add a little bit of olive oil This is a very simple dressing give it a Good stir now we're going to add all of Our fresh veggies so in goes the Cucumber the olives and the tomato our Green onion fresh herbs Our lemon zest and of course our lemon Juice season it with some pink salt and Some fresh cracked black pepper then We're going to give everything a stir And check out our rainbow salad here so Incredibly delicious now we're going to Remove our chicken from the instant pot

Set it in the glass container so you Could top your delicious Tabbouleh with it of course I'm gonna Save the juice I can use this at another Time this is a great recipe for meal Prepping you guys are going to Absolutely love this recipe I hope you Enjoyed today's video and that you have A chance to try it I'm gonna leave my Instant pot recipe playlist on the Screen over here if you want to check That out thanks so much for watching and I will see you in the next video bye Guys

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