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Lebanese Tabbouleh

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Lebanese Tabbouleh

This scrumptious dish made of cracked wheat and tomatoes can be served by itself or with any type of meat.

 

Yield

8 servings

Prep

40 min

Cook

0 min

Ready

40 min
Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber, Very low in sodium, Low Sodium

Ingredients

Amount Measure Ingredient Features
½ cup cracked wheat (bulgur)
fine grain
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½ cup onions
finely chopped
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½ teaspoon allspice
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½ teaspoon black pepper
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1 x salt
to taste
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3 cups parsley leaves
finely chopped
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½ cup scallions, spring or green onions
finely chopped
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2 cups tomatoes
ripe, fresh, finely chopped (if not ripe, omit)
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1 ½ cup spearmint leaves
fresh, finely chopped (if necessary, substitute another mint)
*
½ cup lemon juice
fresh
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¾ cups olive oil
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Ingredients

Amount Measure Ingredient Features
118 ml cracked wheat (bulgur)
fine grain
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118 ml onions
finely chopped
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2.5 ml allspice
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2.5 ml black pepper
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1 x salt
to taste
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7.1E+2 ml parsley leaves
finely chopped
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118 ml scallions, spring or green onions
finely chopped
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473 ml tomatoes
ripe, fresh, finely chopped (if not ripe, omit)
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355 ml spearmint leaves
fresh, finely chopped (if necessary, substitute another mint)
*
118 ml lemon juice
fresh
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177 ml olive oil
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Directions

Rinse the cracked wheat several times then cover with water by ½ inch and let soak for 20 minutes, then drain well, squeezing out excess water.

Combine minced onion with the allspice, pepper and salt. Set aside. In a large bowl, combine the parsley, scallions, tomatoes and mint. Gently fold in the drained wheat and refrigerate until an hour before serving. Just before serving, stir in the seasoned onion and dress with lemon juice and oil to taste.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 128g (4.5 oz)
Amount per Serving
Calories 23579% from fat
 % Daily Value *
Total Fat 21g 32%
Saturated Fat 3g 14%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 18mg 1%
Total Carbohydrate 4g 4%
Dietary Fiber 3g 13%
Sugars g
Protein 5g
Vitamin A 47% Vitamin C 74%
Calcium 5% Iron 11%
* based on a 2,000 calorie diet How is this calculated?
 

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