4
1 rating

Tabbouleh Salad

This fresh, bright Middle Eastern salad is perfect for spring

This recipe calls for cracked wheat or bulgur which means it is not gluten-free. For a gluten-free alternative, replace the cracked wheat with quinoa. Both are equally delicious.

This recipe is provided by Carolyn Harrington.

1
Servings
1169
Calories Per Serving

Ingredients

  • 1 large bunch of parsley
  • 2 medium tomatoes
  • 1 Cup fine cracked wheat, bulgur, or quinoa
  • 1 bunch of green onions
  • 1/4 Cup freshly squeezed lemon juice (2 lemons)
  • 1/4 Cup extra virgin olive oil
  • 3 Teaspoons high-quality sea salt
  • 1 Teaspoon freshly ground pepper

Directions

Place the cracked wheat in a bowl and cover with water. Let stand until cracked wheat is chewable, approximately ½ hour. If you use bulgur, which is much coarser that cracked wheat, you may have to increase the time to one hour. If you use quinoa, cook as directed and then let cool.

Chop parsley tops into very small pieces and put in a large bowl. To quickly chop off the ends of the herb, use kitchen shears.

Dice the tomatoes and chop the green onions, green parts only. Then add them to the bowl.

Drain the water from the cracked wheat or bulgur and squeeze all the water out. An easy way to do this is to remove the wheat by the handful and squeeze the water out right away. Then add the handfuls to the salad.

Mix well.

Add the lemon juice, olive oil, salt, and pepper. Mix again.

Season to taste and enjoy!

Nutritional Facts
Servings1
Calories Per Serving1169
Total Fat58g90%
Sugar13gN/A
Saturated8g41%
Protein24g49%
Carbs156g52%
Vitamin A476µg53%
Vitamin B60.8mg42.1%
Vitamin C192mg100%
Vitamin E12mg61%
Vitamin K1521µg100%
Calcium275mg28%
Fiber30g100%
Folate (food)312µgN/A
Folate equivalent (total)312µg78%
Iron13mg73%
Magnesium310mg77%
Monounsaturated40gN/A
Niacin (B3)11mg56%
Phosphorus985mg100%
Polyunsaturated7gN/A
Potassium2116mg60%
Riboflavin (B2)0.4mg23%
Sodium1756mg73%
Thiamin (B1)0.9mg60.4%
Zinc6mg41%