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Tabbouleh

Tabbouleh

Tabbouleh is a traditional Middle Eastern-style grain salad that usually features bulgur wheat, tomatoes, parsley, and mint. This version is especially high in fiber because it has lentils in addition to the bulgur.

Oxmoor House JANUARY 2005

  • Yield: 4 servings (serving size: 2 cups)

Ingredients

  • 1/2 cup dried lentils
  • 2 cups water
  • 1 cup uncooked bulgur
  • 2 cups boiling water
  • 1/2 cup fresh lemon juice
  • 1 cup coarsely chopped fresh parsley
  • 1 cup coarsely chopped fresh mint
  • 1 cup cherry tomato halves
  • 1 cup sliced canned artichoke hearts, drained
  • 1 cup diced seeded peeled cucumber
  • 1/2 cup minced red onion
  • 1/2 teaspoon pepper
  • 1 1/2 tablespoons olive oil
  • 2 garlic cloves, minced

Preparation

1. Combine lentils and 2 cups water in a medium saucepan. Bring to a boil; cover, reduce heat, and simmer 40 minutes or until lentils are tender. Drain, rinse under cold water, and drain again. Transfer to a large bowl.

2. Combine bulgur, boiling water, and lemon juice in a medium bowl; cover and let stand 30 minutes. Add bulgur mixture, parsley, and next 8 ingredients to lentils; toss well. Cover and chill at least 30 minutes.

carbo rating: 37

Nutritional Information

Amount per serving
  • Calories: 274
  • Calories from fat: 0.0%
  • Fat: 6.1g
  • Saturated fat: 0.9g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 10.4g
  • Carbohydrate: 50.3g
  • Fiber: 13.2g
  • Cholesterol: 0.0mg
  • Iron: 6.9mg
  • Sodium: 163mg
  • Calcium: 115mg
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Tabbouleh recipe

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