Tabbouleh

Total Time:
1 hr 43 min
Prep:
40 min
Inactive:
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
  • 3 tablespoons olive oil
  • 1/4 cup lemon juice
  • 1 teaspoon grated lemon zest
  • 1 teaspoon ground cumin
  • Salt and freshly ground black pepper
  • 6 grilled chicken breasts as an accompaniment
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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    This recipe is featured in:

    Healthy Mediterranean