Parsley Tabbouleh

April27

Parsley Tabbouleh

Parsley Tabbouleh is a popular example of the fresh dishes that can be found in the Mediterranean Diet. This mouth watering salad is very refreshing, perfect to be served in those hot summer days with friends.


Makes 4 servings, generous 1 cup each

ACTIVE TIME: 35 minutes

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Easy


Ingredients:

  • 1 cup water
  • 1/2 cup bulgur
  • 1/4 cup lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon minced garlic
  • 1/4 teaspoon salt
  • Freshly ground pepper to taste
  • 2 cups finely chopped flat-leaf parsley (about 2 bunches)
  • 1/4 cup chopped fresh mint
  • 2 tomatoes, diced
  • 1 small cucumber, peeled, seeded and diced
  • 4 scallions, thinly sliced


Directions:

  1. Combine water and bulgur in a small saucepan. Bring to a full boil, remove from heat, cover and let stand until the water is absorbed and the bulgur is tender, 25 minutes or according to package directions. If any water remains, drain bulgur in a fine-mesh sieve. Transfer to a large bowl and let cool for 15 minutes.
  2. Combine lemon juice, oil, garlic, salt and pepper in a small bowl. Add parsley, mint, tomatoes, cucumber and scallions to the bulgur. Add the dressing and toss. Serve at room temperature or chill for at least 1 hour to serve cold.


Nutrition Information:

Per serving: 165 calories;

8 g fat (1 g sat, 6 g mono);

0 mg cholesterol; 22 g carbohydrate;

4 g protein; 6 g fiber; 175 mg sodium;

555 mg potassium.


Nutrition bonus:

Vitamin C (100% daily value), Vitamin A (70% dv), Folate (21% dv), Iron (20% dv).



posted under Recipes, Salads | No Comments »