Tabouleh (Bulghur & Parsley Salad)

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Tired of the same old leaf lettuce salad? Then try this tasty recipe that uses bulghur and tomatoes.

Time to Prepare this Recipe 20 minutes Prep: 20 minutes Cook: 0 minutes
Calories Per Serving and Nutrition Information 245 calories per serving view nutrition facts
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Ingredients

3/4 cups cracked wheat (bulgur) fine
2 cups water cold
2 cups parsley leaves fresh, chopped
1/2 cup onions spring, finely chopped
1/4 cup mint fresh, finely chopped
1/4 cup vegetable oil olive
2 tablespoons lemon juice
1 1/2 teaspoon salt
1 x black pepper freshly ground
2 each tomatoes firm, ripe
1 x lettuce leaves, crisp
1/4 cup lemon juice, mixed with 1/2 ts salt

Directions

Place bulghur in a bowl and cover with the cold water. Leave to soak for 30 minutes. Drain through a fine sieve, pressing with back of a spoon to extract moisture. Spread onto a cloth and leave to dry further.

Meanwhile, prepare parsley. Wash well, shake off excess moisture and remove thick stalks. Wrap in a tea towel and place in refrigerator to crisp and dry.

Put burghul into a mixing bowl and add spring onions. Squeeze mixture with hand so that burghul absorbs onion flavour.

Chop parsley fairly coarsley, measure and add to burghul with mint.

Beat olive oil with lemon juice and stir in salt and pepper. Add to salad and toss well.

Peel and seed tomatoes and cut into dice. Gently stir into salad. Cover and chill for at least 1 hour before serving.

Serve in salad bowl lined with crisp lettuce leaves. Lemon juice and salt mixture is served in a jug so that it may be added according to individual taste.

Serves 6-8

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Nutrition Facts

Serving Size 295g
Amount per Serving
Calories 245 53% of calories from fat
% Daily Value*
Total Fat 14.0g22%
 Saturated Fat 2.0g9%
 Trans Fat 0.0g
Cholesterol 0mg0%
Sodium 914mg38%
Total Carbohydrate 28.0g9%
 Dietary Fiber 7.0g28%
 Sugars 3.0g
Protein 5.0g10%
Vitamin A 61%  Vitamin C 100%
Calcium 7%  Iron 16%

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

How is this calculated?

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This is a fabulous recipe ! I ignored it for several years, because I came from the background that you should never make a pie crust unless all of your ingredients were ice cold...Crisco recommends making this at room temperature, and Lo and Behold... The flakiest pie crust I have EVER made!

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