Tabbouleh Salad

21 Reviews

80% would make this recipe again

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

Soaking : 10 min Preparation : 10 min Standing : 10 min

190 calories/serving

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Ingredients

1/3 cup	bulghur	45 g
2 bunches	Italian parsley, fresh, finely chopped	200 g
32 leaves	fresh mint, finely chopped	2 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
1 pinch	salt [optional]	0.2 g
	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

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.
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.
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.
Dice the tomatoes discarding the seeds. Add to the salad, toss, and serve.

Nutrition Facts Table

per 1 serving (120 g)

Amount % Daily Value
Calories 190
Fat 15 g 23 %
Saturated 2 g + Trans 0 g 10 %
Cholesterol 0 mg
Sodium 30 mg 1 %
Carbohydrate 14 g 5 %
Fibre 3 g 14 %
Sugars 2 g
Net Carbs 11 g
Protein 3 g
Vitamin A 74 %
Vitamin C 119 %
Calcium 8 %
Iron 26 %

Amount

% Daily Value

Calories

190

Fat

15 g

23 %

Saturated 2 g
+ Trans 0 g

10 %

Cholesterol

0 mg

Sodium

30 mg

1 %

Carbohydrate

14 g

5 %

Fibre

3 g

14 %

Sugars

2 g

Net Carbs

11 g

Protein

3 g

Vitamin A

74 %

Vitamin C

119 %

Calcium

8 %

Iron

26 %

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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

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Claims

This recipe is :

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

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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

21 Reviews (19 with rating only ) 80% would make this recipe again

Sort By: Most Recent| Rating | Most Helpful

CharlieTrotter 5 Tabbouleh Salad

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 3 Tabbouleh Salad

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