Tabbouleh

2005, Ellie Krieger, All Rights Reserved

Photo: Tabbouleh

TOTAL TIME: 1 hr 43 min
Prep: 40 min
Inactive Prep: 1 hr
Cook: 3 min
 
YIELD: 6 (1 1/4 cup) servings
LEVEL: Easy

ingredients

  • 1 cup bulgur wheat
  • 1 1/2 cups boiling water
  • 2 medium tomatoes, seeded and diced (about 2 cups)
  • 1 large cucumber, peeled, seeded and diced (about 2 cups)
  • 1/2 cup diced red onion
  • 2 cups finely chopped fresh parsley leaves
  • 1/3 cup finely chopped fresh mint leaves
recipe tools

Directions

Place the bulgur into a large heat-proof bowl. Pour the boiling water over it, stir and cover tightly with plastic wrap. Let it sit for about 15 minutes, until the water is absorbed and the bulgur is tender. Drain any excess water from the bulgur. Stir in the tomatoes, cucumber, onion, parsley, and mint. In a small bowl, whisk the oil, lemon juice, zest, cumin, salt and pepper. Pour the dressing over the bulgur mixture and toss well to combine. Cover and place in the refrigerator for 1 hour or more. Serve chilled.

Nutritional Analysis Per Serving (of Tabbouleh)
Calories 175
Total Fat 8 grams
Saturated Fat 1 gram
Protein 4 grams
Carbohydrates 25 grams
Fiber 6 grams

**Nutritional Analysis Per Serving (grilled chicken breast half in 1/4 teaspoon olive oil)
Calories 140
Total Fat 5 grams
Saturated Fat 1 gram
Protein 24 grams
Carbohydrates 0 grams
Fiber 0 grams

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