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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.

  • 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 none 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: 274none
  • 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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