Tabbouleh salad (cracked wheat salad)

Allan I. Fleming

Dietitian’s suggestion:

Bulgur is the kernel of wheat that has been cracked for cooking. It has a nutty taste.

Range of servings

Serves 8

  1. Balanced carb
  2. Small Sodium


  1. 1 1/two cups water
  2. three/four cup bulgur (cracked wheat), rinsed and drained
  3. 1 cup diced, seeded tomatoes
  4. 1/two cup chopped scallions or green onions
  5. 1 cup finely diced cucumber
  6. 8 olives, green or black, sliced
  7. 1 cup chopped parsley
  8. 1/four cup chopped mint or basil, optional
  9. 1 teaspoon dill weed, optional
  10. 1/four cup lemon juice
  11. two tablespoons extra-virgin olive oil
  12. Freshly floor black pepper, to taste


In a small saucepan, provide the water to a boil. Get rid of from warmth and add the bulgur. Protect and permit stand until eventually the bulgur is tender and the liquid is absolutely absorbed, about fifteen to twenty minutes.

In a massive bowl, add the bulgur and the remaining ingredients. Toss gently just until eventually the ingredients are evenly dispersed. Protect and refrigerate for two hrs to allow for the flavors to blend. Serve chilled.

Nutritional analysis per serving

Serving dimension: About two/three cup

  • Whole unwanted fat four g
  • Calories ninety two
  • Protein two g
  • Cholesterol mg
  • Whole carbohydrate 13 g
  • Dietary fiber three g
  • Monounsaturated unwanted fat three g
  • Saturated unwanted fat .5 g
  • Included sugars g
  • Sodium fifty one mg
  • Trans unwanted fat g
  • Potassium 195 mg
  • Whole sugars 1 g

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