By Mayo Clinic Staff
Dietitian's tip:
Bulgur is the kernel of wheat that has been cracked for cooking. It has a nutty flavor.
Number of servings
Serves 8
- Diabetes meal plan
- DASH diet
- Low-sodium
- Heart-healthy
- Weight management
- Plant-based
- Meatless
- Healthy-carb
Ingredients
- 1 1/2 cups water
- 3/4 cup bulgur (cracked wheat), rinsed and drained
- 1 cup diced, seeded tomatoes
- 1/2 cup chopped scallions or green onions
- 1 cup finely diced cucumber
- 8 olives, green or black, sliced
- 1 cup chopped parsley
- 1/4 cup chopped mint or basil, optional
- 1 teaspoon dill weed, optional
- 1/4 cup lemon juice
- 2 tablespoons extra-virgin olive oil
- Freshly ground black pepper, to taste
Directions
In a small saucepan, bring the water to a boil. Remove from heat and add the bulgur. Cover and let stand until the bulgur is tender and the liquid is completely absorbed, about 15 to 20 minutes.
In a large bowl, add the bulgur and the remaining ingredients. Toss gently just until the ingredients are evenly distributed. Cover and refrigerate for 2 hours to allow the flavors to blend. Serve chilled.
Nutritional analysis per serving
Serving size: About 2/3 cup
- Total fat 4 g
- Calories 92
- Protein 2 g
- Cholesterol 0 mg
- Total carbohydrate 13 g
- Dietary fiber 3 g
- Monounsaturated fat 3 g
- Saturated fat 0.5 g
- Added sugars 0 g
- Sodium 51 mg
- Trans fat 0 g
- Potassium 195 mg
- Total sugars 1 g
- Vegetables 1/2
- Fats 1
- Carbohydrates 1/2
- Grains and grain products 1
- Vegetables 1/2
- Fats and oils 1
- Nonstarchy vegetables 1/2
- Fats 1
- Starches 1
Sept. 14, 2021Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/tabbouleh-salad-cracked-wheat-salad/rcp-20049723