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Health Information Library Recipes Tabbouleh salad (cracked wheat salad)

Tabbouleh salad (cracked wheat salad)

Nutrition Facts

Serving Size About 2/3 cup
Calories 92

Amount Per Serving
Monounsaturated fat 3 g
Saturated fat 0.5 g
Total fat 4 g
Sodium 51 mg
Cholesterol 0 mg
Dietary fiber 3 g
Protein 2 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Tired of your usual salad? Try this cracked wheat salad with fresh herbs, tomatoes and cucumbers.

Ingredients

(Serves 8)
  • 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.

Last Updated: September 14th, 2021