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Tabouli

Makes 6 1-cup servings

A staple of Middle Eastern cuisine, tabouli is often accompanied by stuffed grape leaves, or pita bread with hummus dip.

1 cup dry bulgur
2 cups boiling water
2 medium tomatoes, diced
3 green onions, chopped (about 1 cup)
1/2 cucumber, peeled and diced
1/2 cup finely chopped fresh parsley
3 tablespoons finely chopped fresh mint
1 juice of 1-2 lemons
1 tablespoon olive oil
1 garlic clove, pressed or minced
1/2 teaspoon salt

Combine bulgur and boiling water in a mixing bowl. Cover and let stand until bulgur is tender, about 25 minutes. Drain off any excess liquid and use a fork to fluff bulgur. Cool.

When bulgur is cool, add tomatoes, green onions, cucumber, parsley, and mint. In a small bowl, whisk together lemon juice, oil, garlic, and salt. Add to bulgur mixture and toss gently to mix. Chill before serving if time allows.

Per 1-cup serving

  • Calories: 117
  • Fat: 2.8 g
  • Saturated Fat: 0.4 g
  • Calories from Fat: 21.3%
  • Cholesterol: 0 mg
  • Protein: 3.8 g
  • Carbohydrates: 21.5 g
  • Sugar: 2.1 g
  • Fiber: 5.5 g
  • Sodium: 211 mg
  • Calcium: 36 mg
  • Iron: 1.5 mg
  • Vitamin C: 16.2 mg
  • Beta Carotene: 549 mcg
  • Vitamin E: 0.8 mg

Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.