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Tabbouleh Salad

Yield 5 cups
Tabbouleh is a Middle Eastern grain dish made with bulgur, chopped tomato, onion, parsley, mint, and olive oil.  It's often served either cold or at room temperature with bread such as lavosh or pita bread.

Ingredients

  • 1 cup uncooked bulghur wheat*
  • 1 cup boiling water*
  • 2 medium tomatoes, chopped
  • 4 green onions, thinly sliced
  • 1/4 cup minced fresh parsley
  • 1/4 to 1/2 cup chopped fresh mint
  • 1/2 teaspoon grated lemon rind
  • 1/3 cup fresh lemon juice
  • 3 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • Lettuce leaves

Nutrition Information

  • calories 97
  • caloriesfromfat 43 %
  • fat 4.6 g
  • satfat 0.7 g
  • monofat 3.2 g
  • polyfat 0.5 g
  • protein 2.1 g
  • carbohydrate 14 g
  • fiber 3.2 g
  • cholesterol 0.0 mg
  • iron 0.7 mg
  • sodium 124 mg
  • calcium 15 mg

How to Make It

  1. Place bulghur in a large bowl, and add boiling water. Cover and let stand 30 minutes.

  2. Stir in tomato and next 8 ingredients. Chill 1 hour. Spoon over lettuce leaves.

  3. *1 cup instant brown rice, cooked, may be substituted for 1 cup bulghur and 1 cup boiling water.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.