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Bulgur: Greek Tabbouleh

Prep: 8 minutes; Cook: 35 minutes.

Health JUNE 2005

  • Yield: 6 servings (serving size: 1 cup)

Ingredients

  • 3 cups boiling water
  • 2 cups uncooked bulgur
  • 1 1/2 cups diced plum tomato
  • 1 cup chopped fresh spinach
  • 1/3 cup crumbled feta cheese
  • 1/4 cup sliced black olives
  • 1/4 cup minced red onion
  • 1/4 cup water
  • 1/4 cup fresh lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Preparation

1. Combine 3 cups boiling water and bulgur in a medium bowl; let stand 30 minutes or until water is absorbed. Fluff with fork. Combine bulgur, tomato, and next 4 ingredients (through onion) in a bowl; set aside.

2. Combine 1/4 cup water and remaining ingredients, stirring well with a whisk. Pour dressing over bulgur mixture, tossing gently to coat.

Nutritional Information

Amount per serving
  • Calories: 245
  • Fat: 8g
  • Saturated fat: 2g
  • Monounsaturated fat: 5g
  • Polyunsaturated fat: 1g
  • Protein: 8g
  • Carbohydrate: 40g
  • Fiber: 10g
  • Cholesterol: 7mg
  • Iron: 2mg
  • Sodium: 346mg
  • Calcium: 77mg
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Bulgur: Greek Tabbouleh Recipe

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