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Tabouli with Parsley, Scallion, and Mint

 
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105

Refreshing Bulgar salad with garbanzo beans (chickpeas).

Yield

4

servings

Prep

70

min

Cook

0

min

Ready

hrs

Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber, Low Sodium
 

Ingredients

½ cup cracked wheat (bulgur)
dry
1 cup water
boiling
1 each tomatoes
chopped
½ cup parsley leaves
fresh, chopped
2 tablespoons lemon juice
teaspoon garlic powder
*
¼ cup scallions, spring or green onions
chopped
¼ cup mint leaves
fresh
*
½ cup chickpeas (garbanzo beans)
cooked, optional

Directions

Put the bulgur in a small mixing bowl.

Pour the boiling water over the bulgur.

Mix.

Cover with a towel and let stand for 1 hour.

After 1 hour the excess water should be removed.

The easiest way to do this is to pour the bulgur and water into a fine mesh strainer.

Let the water drain off, pressing the bulgur with your hands to remove as much of the excess water as possible.

Place the drained bulgur in a bowl.

Add the remaining ingredients.

Toss well to mix.

Cover and refrigerate at least 2 hours to blend flavors.

HELPFUL HINTS: This is a great make-ahead dish, easy to take to a pot-luck dinner or picnic.

Try it stuffed in pita bread for a different sandwich idea.

This recipe can be doubled or quadrupled easily for larger amounts.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 159g (5.6 oz)
Amount per Serving
Calories 1076% of calories from fat
 % Daily Value *
Total Fat 1g 1%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 102mg 4%
Total Carbohydrate 8g 8%
Dietary Fiber 5g 22%
Sugars g
Protein 9g
Vitamin A 20% Vitamin C 33%
Calcium 4% Iron 9%
* based on a 2,000 calorie diet How is this calculated?

 

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