Thursday, July 23, 2009

Parsley Tabbouleh


Serve this tart, parsley-dominated tabbouleh at your next backyard gathering.

NUTRITION PROFILE:
Low Calorie | High Fiber | Low Sodium | Low Sat Fat | Heart Healthy | Diabetes Appropriate | Healthy Weight

Makes 4 servings, generous 1 cup each

ACTIVE TIME: 35 minutes

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Easy

Ingredients:
  • 1 cup water
  • 1/2 cup bulgur
  • 1/4 cup lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon minced garlic
  • 1/4 teaspoon salt
  • Freshly ground pepper to taste
  • 2 cups finely chopped flat-leaf parsley (about 2 bunches)
  • 1/4 cup chopped fresh mint
  • 2 tomatoes, diced
  • 1 small cucumber, peeled, seeded and diced
  • 4 scallions, thinly sliced
Preparation:
  • Combine water and bulgur in a small saucepan. Bring to a full boil, remove from heat, cover and let stand until the water is absorbed and the bulgur is tender, 25 minutes or according to package directions. If any water remains, drain bulgur in a fine-mesh sieve. Transfer to a large bowl and let cool for 15 minutes.
  • Combine lemon juice, oil, garlic, salt and pepper in a small bowl. Add parsley, mint, tomatoes, cucumber and scallions to the bulgur. Add the dressing and toss. Serve at room temperature or chill for at least 1 hour to serve cold.
NUTRITION INFORMATION: Per serving: 165 calories; 8 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 22 g carbohydrate; 4 g protein; 6 g fiber; 175 mg sodium; 555 mg potassium.
Nutrition bonus: Vitamin C (100% daily value), Vitamin A (70% dv), Folate (21% dv), Iron (20% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 1 1/2 fat

MAKE AHEAD TIP: Cover and refrigerate for up to 1 day.

From EatingWell Magazine June/July 2005

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