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Cool Tabbouleh Salad

This refreshing salad is perfect for end-of-summer barbecues … but paired with steaks, roasts ...

Want an easy way to bring foreign flavors to the table? Try tabbouleh, a traditional Middle Eastern side dish made from whole-grain bulgur and plenty of fresh herbs. It’s brimming with fiber and antioxidants -- including those from parsley, an underused nutrition powerhouse.

Time-saving tip: Combine parsley and mint in food processor and pulse until coarsely chopped. Buy jarred, minced garlic.

Makes 8 servings (1 cup each)

Ingredients
1 1/2 cups uncooked medium bulgur (cracked wheat)
1 cup boiling water
1/2 cup fresh lemon juice
1 1/2 cups diced English cucumber
1 1/3 cups chopped fresh parsley, washed and dried well
1/4 cup finely chopped fresh mint, washed and dried well
1 cup seeded and diced tomato
1/2 cup chopped green onions
2 garlic cloves, finely minced
2 tablespoons extra virgin olive oil
3/4 teaspoon salt
1/2 teaspoon black pepper

Directions

  1. Combine bulgur, boiling water and lemon juice in large bowl. Cover and let stand 20 minutes, or until bulgur appears dry. Make sure all liquid is absorbed to prevent soggy tabbouleh.
  2. Add cucumber and remaining ingredients; toss well.
  3. Cover and chill for at least an hour before serving.

Nutrition information (per serving) 140 calories; 3.5 g fat; 0 mg cholesterol; 230 mg sodium; 24 g carbohydrate; 6 g fiber; 4 g protein.

This recipe was written by Kim Galeaz, a registered dietitian and culinary-nutritional consultant as well as owner of Galeaz Food & Nutrition Communications, located in Indianapolis and Jacksonville, Fla.

 

 


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