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Tabouli with Parsley, Scallion, & Mint

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Tabouli with Parsley, Scallion, and Mint

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

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

Amount Measure Ingredient Features
118 ml cracked wheat (bulgur)
dry
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237 ml water
boiling
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1 each tomatoes
chopped
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118 ml parsley leaves
fresh, chopped
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3E+1 ml lemon juice
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0.6 ml garlic powder
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59 ml scallions, spring or green onions
chopped
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59 ml mint leaves
fresh
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118 ml chickpeas (garbanzo beans)
cooked, optional
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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 Arrow up button

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Nutrition Facts

Serving Size 159g (5.6 oz)
Amount per Serving
Calories 1076% 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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