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.