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Tabbouleh

Yield 4 servings (serving size: 2 cups)
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.

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

Nutrition Information

  • calories 274
  • caloriesfromfat 0.0 %
  • fat 6.1 g
  • satfat 0.9 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 10.4 g
  • carbohydrate 50.3 g
  • fiber 13.2 g
  • cholesterol 0.0 mg
  • iron 6.9 mg
  • sodium 163 mg
  • calcium 115 mg

How to Make It

  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.

  3. carbo rating: 37

The Complete Step-by-Step Low Carb Cookbook