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Lemon Fresh Tabbouleh

by Kristine Napier, MPH

Servings: 6 (1 1/2 cups Per Serving)
Prep Time: 15
Nutrition Facts
Serving Size 1 1/2 cups
    
Amount per serving
Calories 200
% Daily Value*
Total Fat 2g 
 Saturated Fat 0g 
Cholesterol 0mg 
Sodium 125mg 
Total Carbohydrate 43g 
 Dietary Fiber 10g 
Protein 7g 
 

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Tabbouleh is a classic Middle Eastern dish. This version, inspired by the Palouse region's vast wheat fields, is considerably slimmed down from the traditional version. Enjoy it for a main course or a side dish salad.

Ingredients

½ cup fresh lemon juice
2 cups (12 ounces) uncooked bulgur
1 teaspoon extra-virgin olive oil
1 teaspoon freshly ground black pepper
¼ teaspoon salt
1 cup chopped fresh parsley
1 bunch (5 or 6) green onions, chopped
2 cloves garlic, crushed
4 tomatoes, chopped

Directions

  1. In a medium-size saucepan, bring the lemon juice and 3 ½ cups water to a boil.
  2. Add the bulgur, oil, pepper and salt.
  3. Remove from heat; cover, and let stand 20 to 25 minutes.
  4. In a large bowl, combine the parsley, green onions and garlic; toss to mix well.
  5. Add the bulgur mixture; toss again to mix well.
  6. Transfer the bulgur mixture to a large serving bowl; refrigerate covered at least 3 hours until thoroughly chilled.
  7. Sit in the chopped tomatoes just before serving.

Cooking Tip

Substitute an equal amount of chopped fresh mint for the parlsey. If you use mint, also try using an equal amount of orange juice instead of lemon juice.
Rate this article:  Average 3 out of 5

About the author:

Kristine M Napier MPH

Kristine Napier, MPH

Contributor to "Cooking Healthy Across America" by American Dietetic Association and Food and Culinary Professionals, a Dietetic Practice Group of ADA. John Wiley and Sons, 2005.

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