September 25, 2016
Tabbouleh
Recipe

Tabbouleh

by Berkeley Wellness  |  

Tabbouleh is a Lebanese salad made with bulgur (a partially cooked cracked wheat), lemon juice, tomatoes, and a considerable amount of fresh parsley and mint.

Makes 4 servings

Ingredients

1 cup fine or coarse bulgur

2½ cups boiling water

⅓ cup fresh lemon juice

1¼ cups chopped fresh parsley

3 scallions, thinly sliced

¼ cup chopped fresh mint

2 tablespoons vegetable oil, such as olive or canola oil

¾ teaspoon salt

¼ teaspoon allspice

2 cups grape or cherry tomatoes, halved

Directions

1. In a large heatproof bowl, combine the bulgur and boiling water. Let stand for 1 hour at room temperature. Drain and squeeze the bulgur dry.

2. Transfer the bulgur to a large salad bowl. Add the lemon juice and toss to combine. Let stand for 30 minutes.

3. Stir in the parsley, scallions, mint, oil, salt, and allspice. Add the tomatoes and toss to combine. Serve at room temperature or chilled.

Nutrition per serving: 210 calories, 7.6g total fat (1.1g saturated), 0mg cholesterol, 8g dietary fiber, 34g carbohydrate, 6g protein, 461mg sodium.

Good source of: fiber, magnesium, niacin, potassium, vitamin C.

Different spins

  • Chicken & Cheese Tabbouleh For a main-course salad, follow the directions for Tabbouleh, and stir ½ pound cooked, diced chicken breast and 1 ounce crumbled feta cheese into the salad.
From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.