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Recipe: Tabbouleh salad (cracked wheat salad)

Recipe: Tabbouleh salad (cracked wheat salad)

Tabbouleh is made with cracked bulgur wheat and is delicious in a pita or served as a side salad.

This Middle Eastern salad is a delicious side dish. This salad can also be served in a pita pocket.


Directions

In a small saucepan, bring the water to a boil. Remove from heat and add the bulgur. Cover and let stand until the bulgur is tender and the liquid is completely absorbed, about 15 to 20 minutes.

In a large bowl, add the bulgur and the remaining ingredients. Toss gently just until the ingredients are evenly distributed. Cover and refrigerate for 2 hours to allow the flavors to blend. Serve chilled.


Ingredients
  • 1 1/2 cups water
  • 3/4 cup bulgur (cracked wheat), rinsed and drained
  • 1 cup diced, seeded tomatoes
  • 1 cup chopped parsley
  • 1/2 cup chopped scallions or green onions
  • 1 teaspoon dill weed
  • 4 black olives, sliced
  • 1/4 cup raisins
  • 1/4 cup lemon juice
  • 2 tablespoons extra-virgin olive oil
  • Freshly ground black pepper, to taste

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables 
Diabetes
Fats
Freefoods 
Fruits 
Meat 
Milk 
NonStarchyVegetables 
Starches 
Sweets 
HWP
Carbs
Fats
Protein Dairy 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories108 
Carbohydrate16 g 
Cholesterol0 mg 
Fiber3 g 
Monounsaturatedfat3 g 
Potassium 
Protein2 g 
Saturatedfat0.5 g 
ServingsizeAbout 1/2 cup 
Sodium28 mg 
TotalFat4 g 

2015-05-30

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