Tabbouleh

Ingredients:

  • ½ cup bulgur, uncooked
  • 1 cup water
  • ¾ cup diced cucumber
  • ¾ cup diced tomato
  • 2 tablespoons fresh parsley, chopped
  • 2 tablespoons fresh mint leaves, chopped
  • 2 tablespoons green onions, chopped
  • 1 clove garlic, finely chopped
  • 1 tablespoon extra virgin olive oil
  • 2 tablespoons lemon juice
  • ¼ teaspoon salt
  • ¼ teaspoon pepper

Directions:

  1. Wash your hands with soap and warm water. Wash fresh fruits and vegetables before preparing them.
  2. In a small stockpot, bring water to a rolling boil.
  3. Add bulgur; cover, and turn heat off. Leave the stockpot on the hot burner. Keep covered, and let stand for 20 minutes. Drain any excess liquid, fluff with a fork, and allow bulgur to cool.
  4. In a medium bowl, mix together cooled bulgur, cucumber, tomato, parsley, mint, green onions, and garlic.
  5. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Combine dressing with the other ingredients; mix well.
  6. Refrigerate; let chill for at least 2 hours before serving to allow the flavors to fuse.

Nutrition Facts (Per Serving):

Calories, 69; Carbohydrate, 11 g; Protein, 2 g; Total Fat, 35 g; Saturated Fat, 0 g; Trans Fat, 0 g; Cholesterol, 0 mg; Fiber, 3 g; Total Sugars, 1 g; Sodium, 103 mg; Calcium, 15 mg; Folate, 12 mcg; Iron, 1 mg; Percent Calories from Fat, 39%.

Makes 6 servings, approximately ½ cup each.

The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-352-8401. This institution is an equal opportunity provider and employer. This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP.

https://www.azhealthzone.org/recipes

Tabbouleh

Rate this Recipe
Tabbouleh
Dinner
Lunch
3.00 Rating

Ingredients

  • ½ cup bulgur, uncooked
  • 1 cup water
  • ¾ cup diced cucumber
  • ¾ cup diced tomato
  • 2 tablespoons fresh parsley, chopped
  • 2 tablespoons fresh mint leaves, chopped
  • 2 tablespoons green onions, chopped
  • 1 clove garlic, finely chopped
  • 1 tablespoon extra virgin olive oil
  • 2 tablespoons lemon juice
  • ¼ teaspoon salt
  • ¼ teaspoon pepper

Directions

  1. Wash your hands with soap and warm water. Wash fresh fruits and vegetables before preparing them.
  2. In a small stockpot, bring water to a rolling boil.
  3. Add bulgur; cover, and turn heat off. Leave the stockpot on the hot burner. Keep covered, and let stand for 20 minutes. Drain any excess liquid, fluff with a fork, and allow bulgur to cool.
  4. In a medium bowl, mix together cooled bulgur, cucumber, tomato, parsley, mint, green onions, and garlic.
  5. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Combine dressing with the other ingredients; mix well.
  6. Refrigerate; let chill for at least 2 hours before serving to allow the flavors to fuse.

Nutrition Facts (Per Serving)

Calories, 69; Carbohydrate, 11 g; Protein, 2 g; Total Fat, 35 g; Saturated Fat, 0 g; Trans Fat, 0 g; Cholesterol, 0 mg; Fiber, 3 g; Total Sugars, 1 g; Sodium, 103 mg; Calcium, 15 mg; Folate, 12 mcg; Iron, 1 mg; Percent Calories from Fat, 39%.

Makes 6 servings, approximately ½ cup each.

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