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Lebanon

The Ultimate Celebration of the Home Cook

by Janet on August 11, 2010

It was Suzanne Doueihy’s turn to take to the stoves at Tawlet.  This unique cooperative-style restaurant in Beirut not only showcases regional Lebanese cuisine, it honors the cook behind the meal.

DSCN0767At Tawlet (”kitchen table” in Arabic), women from various villages in Lebanon are invited to cook traditional foods from their region. Every day it’s a different cook, a different region, a different meal, a different story.

DSCN0817The restaurant is the brainchild of Kamal Mouzawak, the founder of Lebanon’s first farmer’s market Souk el Tayeb — which supports local farmers, artisan food producers and the culture of sustainable agriculture in Lebanon. The New York Times described Kamal as Lebanon’s answer to Alice Waters.  Kamal told The Daily Star:  ”The idea of the market is to remind shoppers that other fellow human beings are behind the production of the food they eat. If you cannot go to the land anymore, at least you can have a link to the producer … so people are not just buying lettuce, they are buying Abu Rabieh’s lettuce.”

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This one-time TV chef, food writer and former board member of the Slow Food movement has become a local food hero in Lebanon and his growing celebrity status was evident by the attention he drew in Tawlet’s charming dining room — which by no accident features communal tables where Muslims and Christians unite over the sharing of a home-inspired meal that was prepared with love.  Kamal’s basic message is to “make food, not war.”    He believes that in a country that’s been divided along ethnic and religious lines for decades of conflict, the common act of shopping and enjoying the same foods begins to erase those invisible barriers.  “Nothing can bring people together as much as the land and food,” he said.

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DSCN0809I had read about Tawlet and was eager to experience it myself during our vacation in Lebanon.  I was thrilled to have a chance to sit down with Kamal and enjoy the amazing “producer’s buffet” prepared by Suzanne Doueihy, a Christian Maronite from Zgharta in Ehden, a mountain village in northern Lebanon that we passed through earlier in the week on our way to visit the famous Cedars of Lebanon — a forest of 2,000 year-old trees that have played a vital role in history. Her name and village topped the chalk board menu that outlined the day’s offerings.

One of the dishes that Suzanne prepared was stuffed grape leaves (Warak Trish bi Lahmeh).  She had spent hours rolling these Lebanese delicacies at home prior to the final preparations in the restaurant.

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I was fortunate to get a taste from Suzanne just as she was putting the completed dish on the buffet table.

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Suzanne’s mountainside village is known for its kibbeh and she prepared two versions, Kibbeh Nayeh (raw) and Kibbeh bi Labneh (with yogurt).  The Kibbeh Nayeh is similar to a pate in texture and steak tartare in flavor.

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Suzanne and her husband proudly served the Kibbeh Nayeh to the eager restaurant patrons — adding a drizzle of olive oil, a sprig of fresh mint and a wedge of white onion to the plates.  I was so touched by their immense sense of pride and the obvious joy they felt when sharing their food, telling their stories.  DSCN0778

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Kibbeh bi Labneh was something new to me.  This traditional dish of ground lamb was filled with a layer of yogurt and pine nuts.  It was baked in a large bread oven that gets extremely hot to help the top layer of meat get brown and crispy. The individual portions are cut into diagonal shapes.

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Lucky for me, the buffet also featured freekeh — an amazing green wheat that’s been picked young in the field and then roasted.  I love the smoky taste of freekeh and I’m convinced that it will be the next big whole grain in the U.S. (see my previous post  Freekeh, The New Quinoa?). Freekeh is sold crushed or whole (bags of the grain were available for purchase at the restaurant, along with other artisan food products). Our dish was made with whole freekeh that had been stewed for hours with meat and carrots.

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DSCN0766The buffet also featured savory vegetable pies Fatayer Homayda that were filled with a variety of seasonal greens.  Suzanne’s village is known for folding the dough in this particular way that’s become a signature shape of the region.

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I also tried Mujadara, a hearty mountain meal of rice, lentils and caramelized onions.

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Nestled among the buffet items was a beautiful combination of lebneh (yogurt) topped with olive oil, white cheese and tomato jam.

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And there was a stunning dessert table with Othmaliye, a layered dessert topped with rose petals and crushed pistachios…

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And a spiced rice pudding called Meghli, which is traditionally made to serve well wishers after the birth of a child.

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The ambitious display of food was aided by Tawlet’s chef Garo who  prepares about half of the items on the day’s menu (typically the salads and other core items).  The featured villager or producer is in charge of the rest — often preparing foods from their own farms. DSCN0791

Garo also works with the designated cook of the day to plan the menu (which changes daily) and ensures that the home cooks follow strict food safety guidelines.  As you can imagine, there’s a lot of planning  and coordination to pull off this authentic farm-to-table, rural-to-urban dining experience.

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Tawlet is not like any Lebanese restaurant you may visit in the states.  This is home-style Lebanese food, not the flagship hummus and tabbouleh that most people know.  This is Teta or grandmother food, it’s rural or village food.  And it’s about  family recipes that are at  risk of being lost in modern-day Lebanon, which is not immune to the popularity of fast food and other Western influences. Kamal is helping to reconnect the Lebanese with their increasingly neglected cultural heritage.  He’s championing authentic “home made” Lebanese dishes and he’s making it trendy.  He’s helping to preserve Lebanese food traditions and honoring the contributions of Tetas every where.  To me, this is the ultimate celebration of the home cook.

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Kamal told me Tawlet is much more than a restaurant — it’s a human development project. He’s lifting the image of a farmer as a artisan producer. He’s helping to support small food producers throughout the country and offering new venues for them to make a living (including teaching cooking lessons that are offered at the restaurant in the afternoon).  The rural producers make a significant daily wage for their work and have new opportunities to sell their food to city dwellers.  But beyond the financial rewards, I can tell that they gain so much more.  They’re helping to safeguard Lebanon’s culinary heritage.  They’re proud of the contributions they’re making to the next generation.

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What are we doing to preserve culinary traditions in the U.S. ? Yes, we’ve embraced the concept of farmer’s markets (and I even wrote about how farmers are the new celebrity chefs).  But what are we doing to preserve home cooking?  How are we honoring the contributions of American home cooks?   We may not have centuries-old recipes, but what are we doing to keep regional food traditions alive?  Are we losing the art of a home-baked pie?  Are we not passing on our grandmother’s recipes?  Something to think about.

Read about what other people had to say about  Tawlet, which is a must stop if you’re traveling to Lebanon:

Anthony Bourdain
Taste of Beirut

New York Times
My Culinary Journey Through Lebanon

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Authentic Lebanese Fattoush Salad Recipe

by Janet on August 3, 2010

  • Most people think of tabbouleh when you mention Lebanese salads.  It’s true, this parsley-bulgur combination is a classic (you can find a recipe in a previous post).  However, fattoush is my favorite. It may be lesser known in the U.S., but this bright-tasting bread salad is standard fare in Lebanon and we’ve enjoyed several different versions during our visit.
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  • The defining taste of fattoush is from the sumac and pomegranate molasses — a sweet-sour syrup that you can find back home in Middle Eastern markets (or try making your own via Simply Recipes). I see a lot of U.S. recipes for fattoush that don’t include pomegranate molasses, but you won’t achieve the same results without it.  To me, that’s the best part.  The vegetables should be glistening from the molasses and thoroughly spotted with specks of the sumac.
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  • Sumac is increasingly available in American supermarkets (not sure why it’s not more mainstream).  It’s a wonderful tart spice that comes from a small red berry that grows wild throughout Lebanon.  There are several bushes of sumac on the land surrounding my father-in-law’s house.  I love this spice and I plan to take a big bag back with me to Chicago.  I can find it in the Middle Eastern section of my supermarket (and some spice sections of specialty stores), but it doesn’t compare to buying it here in Lebanon.
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  • Fattoush is derived from an Arabic word that means “small crumbs.”  Its name describes the bits of toasted pita bread that are tossed throughout the salad that give it the signature  crunch — like a Middle Eastern crouton.
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  • All of the other ingredients are evenly sliced or diced to resemble an American chopped salad.  The major components include purslane (baqleh in Arabic) – a slightly lemony micro-green that you can find seasonally at farmer’s markets or specialty stores in the U.S. (sometimes referred to as mache).   It provides a tremendous freshness when combined with the romaine lettuce.  If you can’t find it use arugula or watercress instead, or simply stick with the romaine.

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The other featured ingredients in fattoush include cucumbers.  In Lebanon, you can find these wonderful small seedless cucumbers that have a soft, tender peeling.  The best substitutes are English seedless cucumbers that are now widely available in U.S. grocery stores,  or small cucumbers that are used to make pickles.

 

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Additional fattoush ingredients include tomatoes, onions, green pepper, radish, fresh parsley and fresh mint.  The sumac is sprinkled over the salad and used in the dressing, which is typically made with lemon juice, olive oil and pomegranate syrup.  In some regions of Lebanon, the fattoush dressing is made with red vinegar instead of lemon juice, or a combination of lemon juice and red vinegar — along with the olive oil and pomegranate syrup.

 

 

Salad ingredients

1 head romaine lettuce, torn into bite-size pieces or coarsely chopped
1 cup purslane (or arugula)
1 large or 2 small cucumbers, halved lengthwise and chopped (peeled, if desired)
2 large tomatoes, diced (or cherry tomatoes can be used)
4 green onions, chopped (or 1/2 cup thinly sliced red or yellow onion)
1/2 green pepper, seeded and thinly sliced or chopped
3 small radishes, trimmed, thinly sliced
1/4 cup chopped fresh flat-leaf parsley
1/4 cup chopped fresh mint
1 tablespoon sumac

2 pita breads, split, toasted or fried and torn into bite-size pieces

  • Dressing
  • 1/4 cup olive oil
  • juice from 2 lemons
  • 1 tablespoon pomegranate molasses (or to taste)
    2 teaspoons sumac
  • 2 cloves garlic, minced
  • salt and ground black pepper to taste

Combine all salad ingredients except the bread into a large bowl.  When you’re ready to serve, whisk the dressing ingredients together and toss the salad.  (However, most people in Lebanon will likely squeeze the lemon directly on the dressing and then add the additional ingredients.)  Mix in the toasted or fried bread (which can be drizzled with olive oil and sprinkled with sumac when toasting in the oven).

Below is a version of fattoush we enjoyed in a restaurant in Byblos.  It arrived with the all the fried bread arranged on top that we broke up into smaller pieces and tossed.  Certainly it’s healthier to toast the bread instead of fry, but this fried bread with a drizzle of pomegranate syrup on top was amazing!

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Look who else is making fattoush:

Kalyn’s Kitchen
Taste of Beirut
Food & Wine
Tony Tahhan
Hommos & Tabbouli

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Breakfast at Tripoli

by Janet on July 28, 2010

We went back in time when we set out to visit the historic section of Tripoli — Lebanon’s second largest city.  My husband’s cousin Lina took us to an old neighborhood in Tripoli to experience a traditional Lebanese breakfast.

DSCN0495It was a small restaurant, with an arched stone ceiling that held elaborate chandeliers.  No menus, everyone  just knew what they offered.

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Our classic Lebanese breakfast was a celebration of beans — chickpeas and fava beans, served simply with bread, fresh mint leaves, onion, tomatoes, romaine leaves, and a big pile of cumin (along with quite a bit of olive oil). DSCN0488

The bowls kept coming, starting with fattee (pronounced fuh tea), a warm garlicky yogurt mixture that was studded with chickpeas, toasted bread and pine nuts.  This dish in Lebanon is also a main course served with meat on top, but this was a vegetarian version for breakfast.

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Next was the balila, a chickpea dish similar to hummus but without the tahini.

DSCN0481Next was the foul moudammas, dried fava beans in oil that was topped with a creamy tahini sauce. Click here for a recipe for foul (pronounced fool) from Tripoli.  I often use canned beans at home, you can’t beat the convenience.  But I don’t think I could match the character of these dishes unless I started with dried beans.  There’s no comparison.  So I will definitely be buying dried chickpeas and fava beans when I try these recipes at home (and I think I’ll use a little less olive oil!)

DSCN0483Then the most perfect basket of falafel was brought to our table.  The orbs were crunchy, yet moist and the insides were shaded green due to the amble amount of coriander used.

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After our breakfast, we roamed the streets of this historic area before visiting a friend of Lina’s who was restoring an old home in the area.  We saw a man selling freshly squeezed carrot juice on the street.  I loved the elaborate stand that held his juice-making materials and the outdoor fan that kept him cool. DSC_0114

We passed by a store selling olives.

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And two boys selling cactus fruit (or prickly pear) in a baby stroller.

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The next stop was Hallab & Sons The Palace of Sweets, one of the largest stores specializing in traditional oriental sweets.  It’s supposedly the best spot for sweets in all of Lebanon and is one of Tripoli’s most renowned tourist sites.  People from around the world come here to experience the baklawa and other sweets.

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Baklawa pistachio

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This might have been the best dessert I’ve ever eaten.  It’s called Othmaliye, a traditional Middle Eastern dessert that’s made with two layers of deep-fried Kunafa dough filled with sweet cream flavored with orange blossom water.  Think of it as a Lebanese tiramisu.  The layered dessert was topped with rose petals and we drizzled it with sugar syrup at the table.  I hear it’s particularly popular during Ramadan.

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I’ve seen the pre-prepared dough at Middle Eastern markets in the U.S., so it’s something I’d like to try at home.  Here are a few recipes for Othmaliye I found online:
Lifestyle Food
Arabic Food Recipes
Nestle

Stay tuned for more of my food adventures in Lebanon.

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Lessons Learned at a Lebanese Lunch

by Janet on July 24, 2010

Greetings from Lebanon.

I’m here for the next few weeks, so expect to hear a lot about my food adventures.  If you’re  a regular visitor, then you know about my Lebanese connection.  My husband is originally from Lebanon and I’ve frequently written about my love of Lebanese food, including Ode to the Chickpea and Authentic Lebanese Tabbouleh.  I think it’s one of the healthiest cuisines in the world.

We had a fabulous first day here, enjoying a leisurely lunch with relatives at a restaurant in Amchit — a seaside town outside of Beirut that’s near my father-in-law’s house (and it happens to be the town of the current Lebanese president).

 

DSCN0339The restaurant we visited is called Mhanna Sur Mer and it sits elegantly on the side of a large clift on the Mediterranean.  We took a elevator down to the dining area that looks out over the water with spectacular views of rock formations.

Before I knew it, our table was filled with mezze:  an artful combination of hot and cold appetizers that included many of the Lebanese favorites that I’m sure you know, along with some foods that were new to me.  I actually learned a lot during our lunch.

DSCN0349Piles of warm, puffed up pita breads were delivered to the table that we dipped in smoky baba ghannouj (Moutabal) and creamy hummus garnished with whole chickpeas.

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DSCN0344But the mezze included much more than these familiar dips. And our meal taught me a lot about the Lebanese culture.

That’s where the new lessons come in.  For starters, I learned that centuries old techniques have shaped the cuisine in Lebanon.

Mouneh is the celebrated tradition of preserving food in the winter.  In the mountain villages of Lebanon, most of the year’s labor was dedicated to the mouneh. Many years ago during the winter snows, the villagers would be cut off from the rest of the world without grocery stores or refrigerators. So the women in the villages would preserve food to last all winter.

Pickled vegetables are very popular in Lebanon and the origins are linked to the days of mouneh when the villagers would store vegetables in brine to prevent them from rotting during the winter months.  Our mezze included a pickled vegetable platter that featured cauliflower that was pickled in beet juice (a technique commonly used with turnip for lift), cabbage, broccoli, carrots, cucumber and ginger.

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Chanklich or Shankleesh is another common dish of mouneh.  This is a unique fermented cheese made from cow’s or sheep’s milk yogurt (labneh).  For centuries, the Lebanese would pour yogurt into cloth bags and hang it so the water would drain from it.  This white cheese is then salted and rolled into balls.  They are sundried and sealed inside clay molds.  This would allow perishable dairy products to last in the winter without refrigeration.  After fermentation the cheese balls are covered in mold — somewhat like the original probiotic food.  The mold-ripened cheese is then rolled in dried thyme (zaatar).

Our Shankleesh arrived as a tennis-ball size lump served with finely chopped tomato, onion, green pepper and radish. The waiters tossed the mixture at the table and we ate the cheese-vegetable combination with bread.  Click here for a recipe for Shankleesh.

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Lesson #2:  Vegetables have a starring role in Lebanese cuisine.  As Americans, we often start our meal with a single salad drenched in creamy dressing.  The Lebanese enjoy an array of salads as a first course that are made with some of the most nutritious greens you can eat.

We ate tabbouleh with parsley, sauteed chickory with carmelized onions, fresh rocca salad (similar to arugula) with beets and fattoush, one of my favorite Lebanese salads.

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Then a plate of fried sardines arrived (Bezreh fish).  They were beautifully prepared and served at the table nestled between crispy bread and topped with a half of fresh lemon.  I was really proud that my daughter tried the sardines, even though her brother couldn’t quite do it.

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Lesson #3:  Meat is enjoyed in small portions.You won’t see a big slab of meat dominating the plate.  Our mixed grill of chicken and lamb kebabs and lamb kafta was almost an afterthought once everyone enjoyed the vegetable-packed mezze.

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Lesson #4: Why is fruit so over-looked in America? We just don’t seem to embrace fruit the same way as the Lebanese.  Our meal ended with a beautiful array of fresh fruits, which is the most popular dessert in Lebanon.  Wouldn’t it be great if that caught on in the U.S.?

Ok, so maybe we don’t have 3 hours for lunch. But it was the perfect reminder of how special it is to share a good meal with family and friends.

 

A Little More on Lebanon: A Visit to Byblos

by Janet on January 3, 2010

Photo: Bryan Denton for The New York Times

Photo: Bryan Denton for The New York Times

I couldn’t resist writing again about Lebanon.  The New York Times travel section has once again featured Lebanon — this time the article is on Byblos, an ancient port city that is up the coastline from Beirut.  This beautiful area is near my father-in-law’s house and last summer we spent a lot of time roaming the cobbled streets and enjoying the souks, restaurants and beaches.  The writer Lionel Beehner has done a great job describing Byblos, which is enjoying a rebirth.

If Beirut is the Paris of the Middle East, as the cliche goes, then Byblos, some 22 miles up the coastline, is its Cannes: an ancient port framed by pre-Roman ruins, white sandy beaches and cedar-topped mountains.  The city is famous for its fish restaurants, which serve up fresh red snapper and sea bass to an international clientele.  Party yachts cruise into its spectacular harbor at sundown, the way Brando and Sinatra did during Byblos’s prewar heyday, docking next to old dinghies and wooden fishing boats with names like “Taxi Joe.”

The fish restaurants, indeed, were quite an experience.  The fishermen would be out all night and arrive to the restaurants in the morning with their catch.  Then we would pick out our fish and it would be grilled to perfection as we sampled the array of mezze on the table.  I loved the fact that there wasn’t a “kids menu” in sight!

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Singing the Praises of Tabbouleh

by Janet on May 12, 2009

If you saw my earlier post about Authentic Lebanese Tabbouleh, then you know I love this parsley, tomato and bulgur salad.  That’s why I couldn’t resist sharing this hysterical video of the “Tabbouleh Song”  that I spotted on one of my favorite food sites Eat Me Daily (where you can find the lyrics).   Check out Remy for the hummus rap and other songs.

 

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Authentic Lebanese Tabbouleh Recipe

by Janet on April 1, 2009

I always smirk a bit when I see “tambouli salad” in a deli case or on a salad bar here in the United States. Nice try, but that’s far from authentic Lebanese tabbouleh. The proportions are all wrong — parsley should dominate, not the bulgur. Maybe we’re just not used to eating so much parsley. This Mediterranean herb is often dismissed as a table garnish.  But parsley is a nutritional powerhouse, rich in vitamins A (beta carotene), C and K, and packed with health-promoting flavonoids. Plus, you’ll never come close to the tabbouleh I’ve  enjoyed in Lebanon (pictured here) or the version I’ve learned to make myself under the watchful eye of my Lebanese mother-in-law if you skimp on the parsley.  img_21554

Tabbouleh is one of the most famous of all Lebanese dishes.  In fact, this beloved traditional salad is a source of national pride. There’s even a national celebration of tabbouleh each summer in Lebanon.  Here’s a poster promoting National Tabbouleh Day in Beiret, which is held at Souk el Tayeb, Lebanon’s first farmers’ market.

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The methods of making tabbouleh vary according to regional or family traditions.  But like the Lebanese flag, the basic ingredients and colors never change — the green, red and white are always present.  The word tabbouleh comes from the Arabic word Mtabali, which means seasoned.  I typically only use salt as my seasoning, but some people in Lebanon prefer a version with additional seasonings. Haalo from Australia (Cook Almost Anything)  features a tabbouleh recipe that includes allspice, cinnamon and pepper (and includes some great photos). 

I’ve seen Americanized versions of tabbouleh made with couscous — but resist that.  You really need bulgur (referred to as burghul  in Lebanon), which is a wonderful fiber-rich ingredient — perhaps the original whole grain.  You can easily find these cracked wheat kernels in most supermarkets now, or try Middle Eastern markets or natural food stores.  I’ve also seen garlic added to some U.S. tabbouleh recipes, but that would be laughable in Lebanon.  Tabbouleh is meant to clean the palate and freshen the breath between bites of spicy, garlicky food — so it’s never to contain garlic itself.

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Ingredients

1/2 cup bulgur, fine cracked wheat
juice of 4-5 lemons
3 bunches fresh parsley, finely chopped
handful fresh mint, finely sliced (optional)
3 medium tomatoes, diced
6 green onions, thinly sliced (with green stems)
1/2 cup extra virgin olive oil
salt (to taste)
romaine leaves, for serving

There are various grades of bulgur — fine, medium or coarse.  Save the coarse bulgur for making pilafs.  You’ll need fine or medium for tabbouleh (I typically use fine or #1 bulgur).  I’ve found two different versions of fine bulgur in the Middle Eastern markets in Chicago; you can see that one is much darker than the other. Even though bulgur is considered a “whole grain,” a small part of the bran is sometimes removed during the drying and cracking of the wheat kernel.  You can see the differences in color below, the version that is darker includes more of the bran. I used the lighter version for today’s tabbouleh so the specks of white would be more visible.

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The recipe I’ve learned to make from my mother-in-law Karam starts with soaking the bulgur in fresh lemon juice (about the juice of 2 lemons). Please don’t use bottled lemon juice — it makes a difference!  Let the bulgur soak for 20 minutes or more until all of the liquid is absorbed and the bulgur appears dry. Then fluff with a fork.  Some people in Lebanon only rinse the fine bulgur and then dry it — no softening is needed for the fine grade.  If you’re using medium bulgur, it’s best to cover it with hot water and let it soften for 30 minutes or longer.  Just be sure the water is all absorbed and you squeeze out any excess liquid.  The bulgur needs to be dry, nothing is worse than soupy bulgur.  I often let the bulgur soak in my mixing bowl while I prepare the parsley.

The most time-consuming part of making tabbouleh is preparing the parsley — washing, drying and hand chopping.  But I must admit that I’ve found ways to successfully cut corners.  In Lebanon, flat-leaf parsley is typically used and it’s carefully sliced by hand to create hair thin and crisp slivers. Over chopping can bruise the parsley and create a limp, mushy salad. I know this is not so authentic, but I pull out my Cuisinart.  I find that if I use curly parsley instead of flat, it stands up better to the food processor.  But first, you must thoroughly wash the parsley.  I soak the bunches in cold water and pull off the stems, then rinse several times in a colander.  The parsley must be extremely dry before putting it in the food processor, so I use a salad spinner to speed the process.  Work in batches and gently pulse the Cuisinart until the parsley is coarsely chopped.  Don’t keep it running and over-process, the parsley can quickly turn to mush. 

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Pour the coarsely chopped parsley into your mixing bowl in batches, pick out the random stems that may appear.  If you’re adding mint (I don’t always), thinly slice by hand and toss into the parsley. Add the diced tomatoes and sliced green onions and mix well.  Squeeze the remaining 2-3 lemons on the mixture, toss, and thedsc_0691n add the olive oil.  Mixture should be moist but not drenched.  Add salt to taste, toss well and enjoy. 

Traditionally, tabbouleh is a part of mezze (appetizers) — eaten by hand scooped up with a romaine lettuce leaf, white cabbage or fresh vine leaves.   

Check out Gherkins  & Tomatoes for a great bibliography of Arab cooking. 

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Prickly Pear May Be Next Super Fruit

by Janet on February 19, 2009

One of the fruits that I grew to love this summer in Lebanon was the prickly pear — known as cactus fruit or subbair. These seed-studded fruits grow wild on my father-in-law’s property around his house.  And I would love to eat these succulent fruits for breakfast.   I was amazed at the markets near his house where the cactus fruit would be stacked high on display…and the peeling of this thorny, desert fruit was turned into an art form.

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Prickly pear cactus has a long history in Mexico and Rick Bayless writes lovingly about the fruit (tunas) in his cookbook Mexican Kitchen, which features Crimson Prickly Pear Sauce.  

Now it seems this ancient fruit Opuntia ficus indica (eaten for 9,000 years) may be the next big thing. One of the trendiest drinks in the Southwest is the Prickly Pear Margarita  and the flavor is showing up in a range of new-age beverages, urban-detox2syzmo_prickly_pear2including energy drinks, juices, flavored teas (including Snapple) and functional beverages.  Prickly pear is gaining popularity in the alternative medicine world and dietary supplements of the fruit in powder or pill are now stocked in health food stores and marketed online.

One prickly pear-flavored drink called Urban Detox claims the beverage can help with a hangover.  Curiously, there does seem to be a study from Tulane that attempts to support this claim, however, the research was conducted with an extract from prickly pear, not with this drink.  The company claims benefits from the anti-inflammatory properties of the fruit. An animal study from the University of Arizona found that the pectin isolated from the fruit helped bring down LDL cholesterol levels. 

One company is beginning to market a line of prickly pear extracts for use in foods and beverages to “support healthy glucose levels.” Some preliminary research suggests that fiber-rich prickly pear fruit may help reduce blood sugar levels, but it’s too early to draw major conclusions.

Plus, you won’t be helping your blood sugar all that much if you indulge in the most popular forms of prickly pear — candy, jellies, syrups and sweet beverages.  You’re better off with the whole fruit — which is widely available in the Southwest, but increasingly found in supermarkets and farmer’s markets throughout the country.

It’s overkill to put prickly pear too high on a health pedestal, but this is a nutritious fruit — high in vitamin C, fiber and phytonutrients known as flavonoids.   So if you can find prickly pears near you, check them out.    They have a devoted following, including Carolyn Niethammer who has assembled a collection of recipes in the Prickly Pear Cookbook.  But if you’re new to prickly pear, you may find the pebble-like seeds in the fruit a little hard to get used to — but stick with the fruit instead of the pills or “functional” drinks.  Although, the margarita sounds like it’s worth a try.

 

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Ode to the Chickpea

by Janet on February 9, 2009

I’m crazy about the humble chickpea.  This pallid orb, AKA  garbanzo bean, was once relegated to a lonely container nestled in ice on a salad bar.  But no more.  Now, hummus is the new salsa.  And the chickpea is the new superfood.

Several recent studies suggest this pale legume deserves the limelight.  Packed with fiber, protein, folate and hard-working phytonutrients, chickpeas have a lot to brag about.

Australian researchers found that a chickpea-heavy diet helped bring down blood cholesterol levels, including LDL or “bad” cholesterol.   Even more recently, the same group of Aussies found that chickpeas helped with glycemic control and insulin resistance — which may be valuable in the prevention and managment of diabetes.  Other studies suggest chickpeas can tame your appetite (boost satiety) and could even help trim your waistline — OK, that study was with rats, but still!

Beans are a lowfat alternative to meat, so making a substitution could be beneficial.  After all, beans are officially part of the “meat and beans” group in the food pyramid.  And they also count as a vegetable.  In fact, beans are the only food that can do double duty.  They belong to both food groups. Dietary guidelines recommend 3 cups of beans per week — but most people need to triple the amount of beans they eat to achieve this level.  Certainly, hummus is a good place to start.

Here’s the most perfect bowl of hummus we enjoyed this summer in Lebanon.  Even though it’s easier than ever to find prepared hummus in most supermarkets today, there’s nothing like making it yourself.

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Hummus Recipe

4 cloves garlic, peeled and halved
2 16-oz. cans of chickpeas, drained and rinsed
2/3 cup tahini, well stirred
Juice of 2 lemons
1/4 cup olive oil
water (as needed)
1 teaspoon salt
Optional garnish:  whole chickpeas, toasted pine nuts, chopped parsley, paprika, cumin or sumac

Combine all of the ingredients except the water and garnish in a food processor and process until smooth. Add water to thin hummus to the desired consistency (about 1/2 cup).  Transfer to a bowl and drizzle with additional olive oil to keep the hummus from crusting, and add garnish. Refrigerate until ready to use. Serve with pita chips.

My Lebanese mother-in-law will boil the canned chickpeas first to soften and get rid of the thin skin on the bean (to make for a really creamy hummus), but I tend to skip this step.  You also can rub the chickpeas with your fingers until the skins come off. My husband often prefers a version without tahini that’s called balila hummus (although he refers to it as hummus “unplugged”).

Even though we like the plain garlic/lemony version best, we will often experiment by adding different ingredients  including canned chipotle in sauce, roasted red peppers, chopped jalapeno, olives, cilantro or pomegranate molasses. Check out this hummus recipe from Joylicious that’s simply garnished with paprika and whole chickpeas.

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