Tabouli Salad

Tabouli Salad

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

There are certain standby recipes that everyone should have. Tabouli is one of them. Have this salad by itself or as a side. It really works well on a buffet table as well. Serves 4.

Ingredients

  • 1 cup whole wheat bulgur
  • 1 cup boiling water
  • 1 medium tomato, chopped into bite size pieces
  • 1 cucumber, peeled and chopped into small pieces
  • 2 scallions, finely diced
  • ¼ cup parsley, chopped
  • ¼ cup mint, chopped
  • 3 tablespoons lemon juice
  • 3 tablespoons olive oil
  • ¼ teaspoon salt

Directions

  1. Bring water to boil. Stir in bulgur, cover and let stand for 15 minutes. Fluff grain with a fork.
  2. Combine chopped vegetables, scallions, parsley and mint and then add to cooled bulgur.
  3. Whisk lemon juice, olive oil and salt together. Pour over bulgur and vegetables and toss.
  4. Serve immediately or store in refrigerator in covered container.

Per serving: 230 calories, 5 gm protein, 31 gm carbohydrate, 11 gm fat, 1 gm sat, 8 gm mono,0 mg cholesterol, 8 gm fiber, 157 mg sodium

THE SEASONED COOK Make sure the water is boiling before adding the bulgur. Add more mint for a zestier taste.

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