As I was walking down Bloor Street in Toronto the other day with the warm sun on my face, it totally put a spring in my step and reminded me that winter is almost over. And as I mentioned last week, the warmer temperatures and bright sunshine make me crave lighter, fresh foods like tabuleh/tabouleh/tabouli.

Whatever way you spell it, I am certain about one thing: It's a really nice departure from usual salad recipes. This Middle Eastern dish is an all-in-one vegetarian meal that catapults you straight into spring with the wonderful freshness of the star ingredient, parsley.

Parsley is an unappreciated herb as it's usually just relegated to that of a garnish for fish, but as the Healthy Foodie recently pointed out, it's packed with nutrition benefits and it's high time we gave this herb the love and respect it deserves.

Parsley factoids:

• It's a relative of the celery family, a source of vitamin A, C, K, folate and iron.
• Contains the volatile oil myristicin, which has been shown to inhibit lung tumour formation in animal studies.
• It activates the enzyme glutathione-S-transferase, which helps attach the molecule glutathione (incredible antioxidant) to free radicals that would otherwise damage the body.
• The flavonoids in parsley called luteolin, have been shown to function as an antioxidant that combines with highly reactive oxygen-containing free radical molecules.
• It's a diuretic: Studies prove it's an effective natural way to reduce water retention, especially if you have swollen feet when pregnant or get bloated during certain times of the month (this is my personal health secret for combating bloating)

Recipe after the jump

Jump into Spring with Fresh Tabuleh

Ingredients:
2 cups cracked wheat (bulgur)
2 cups very hot water
1 red pepper, chopped
2 small tomatoes, chopped
1 bunch green onions, (8) sliced
1/2 cup fresh chopped mint
2 cups fresh chopped parsley
1 clove garlic, minced

Dressing:
1/2 cup fresh lemon juice
3/4 cup extra virgin olive oil
Sea salt and pepper to taste

Soak the cracked wheat in the hot water until the water is absorbed, about 30 minutes. For a gluten-free option use quinoa instead, follow these recipe instructions for quinoa preparation. When it's ready, drain any excess water. Prepare the vegetables for the salad and mix the dressing ingredients together. Set aside. Add to the wheat bulgur, toss altogether in a medium bowl.

Serve chilled. Makes about eight cups or 12 to 16 servings.

EnJOY!

Joy McCarthy, Registered Holistic Nutritionist and Health Coach of Joyous Health, loves to inspire others to eat well and live well. Joy is the resident holistic nutritionist at 889 Yonge, a Yoga & Holistic Lifestyle Spa in Toronto. Joy welcomes your questions or comments.

Please note: All of these recipes are created in my joyous kitchen with the healthiest ingredients. I'm not a calorie counter or a professional chef, I'm a nutritionist, who loves to cook and bake and I'm delighted to share my creations with you.