Tabouleh (Bulghur & Parsley Salad)

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

20 minutes Prep: 20 minutes Cook: 0 minutes

245 calories per serving view nutrition facts

6-8 suggest servings

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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 14.0g	22%
Saturated Fat 2.0g	9%
Trans Fat 0.0g
Cholesterol 0mg	0%
Sodium 914mg	38%
Total Carbohydrate 28.0g	9%
Dietary Fiber 7.0g	28%
Sugars 3.0g
Protein 5.0g	10%

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.

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