Tabouleh (Burghul and Parsley Salad)

1 hours Prep: 10 minutes

100 calories per serving view nutrition facts

6 servings suggest servings

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Ingredients

3/4	cup	burghul	fine
2	cups	water	cold
2	cups	parsley leaves	chopped
1/2	cup	scallions, spring or green onions	finely chopped
1/4	cup	mint	finely chopped
1/4	cup	olive oil
2	tablespoons	lemon juice
1 1/2	teaspoons	salt
1/2	teaspoon	black pepper	freshly ground
2	each	tomatoes	firm, ripe
1	x	lettuce leaves
1/4	cup	lemon juice	mixed with:
1/2	teaspoon	salt

Directions

Place burghul 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.

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Nutrition Facts

Serving Size 175g

Amount per Serving

Calories 100 83% of calories from fat

	% Daily Value*
Total Fat 9.0g	14%
Saturated Fat 1.0g	6%
Trans Fat 0.0g
Cholesterol 0mg	0%
Sodium 804mg	34%
Total Carbohydrate 5.0g	2%
Dietary Fiber 2.0g	6%
Sugars 2.0g
Protein 1.0g	2%

Vitamin A	43%		Vitamin C	67%
Calcium	4%		Iron	9%

* 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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