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Tabbouleh Salad

20 Reviews
79% would make this recipe again

A Middle Eastern salad of bulghur wheat mixed with chopped tomatoes, onions, parsley, mint, olive oil, and lemon juice.

Brining : 10 min Preparation : 10 min Standing : 10 min
190 calories/serving
  • Can be done in advance
  • Very easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly

Ingredients

1/3 cup bulghur 45 g
2 bunches Italian parsley, fresh, finely chopped 200 g
32 leaves fresh mint, finely chopped 10 g
4 green onions/scallions, finely chopped
1 tomatoes, deseeded and diced 120 g
1 tbsp lemon juice, freshly squeezed 1/2 lemon
1/4 cup extra virgin olive oil 65 mL
salt [optional]
ground pepper to taste [optional]

Before you start

A food processor will be very useful to chop parsley and mint.

Don't be surprised if after trimming and discarding the stems, you keep less than half the original parsley.

Method

  1. Soak the bulghur 10 min in warm water, making sure it remains covered with the water until the end. Drain and put into a salad bowl.
  2. Wash, spin-dry, and finely chop the parsley and mint leaves discarding the larger stems. Add to the salad bowl along with the finely chopped green onions, then Toss.
  3. In a small bowl, whisk together the oil, lemon juice, and salt. Whisk the dressing until it is emulsified. Adjust the seasoning, pour into the salad bowl then toss well. Let stand 10 min.
  4. Dice the tomatoes discarding the seeds. Add to the salad, toss, and serve.

Nutrition Facts Table

per 1 Serving (120g)

Amount

% Daily Value

Calories

190

Fat

15 g

23 %

Saturated 2.1 g
+ Trans 0 g

10 %

Cholesterol

0 mg

Sodium

30 mg

1 %

Carbohydrate

14 g

5 %

Fibre

4 g

14 %

Sugars

2 g

Protein

3 g

Vitamin A

74 %

Vitamin C

119 %

Calcium

8 %

Iron

27 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : ½ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Low  :
Sodium
Source of  :
Calcium, Copper, Fibre, Niacin, Phosphorus, Vitamin B1, Vitamin B6, Zinc
Good source of  :
Magnesium, Manganese, Potassium
Excellent source of  :
Folacin, Iron, Vitamin A, Vitamin C, Vitamin E, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 0
Vegetables ½
Fats 3

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Members' Reviews

20 Reviews (18 with rating only ) 79% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
CharlieTrotter
may 18, 2009 | I would make this recipe again

Delicious. Nothing is missing to me and friends who asked for the recipe...

Useful 1
juliathorne13
may 17, 2009

Although it is a good mix of ingredients (perhaps slightly too oily), there seems to be something missing. I ended up adding more lemon juice and some balsamic vinegar, but still it tasted like something was missing!

Useful 2

Top Reviews

View All Reviews
juliathorne13
may 17, 2009

Although it is a good mix of ingredients (perhaps slightly too oily), there seems to be something missing. I ended up adding more lemon juice and some balsamic vinegar, but still it tasted like something was missing!

Useful 2
CharlieTrotter
may 18, 2009 | I would make this recipe again

Delicious. Nothing is missing to me and friends who asked for the recipe...

Useful 1