Recipe: Tabbouleh salad (cracked wheat salad)

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Recipe: Tabbouleh salad (cracked wheat salad)

Dietitian's tip: Wrap this Middle Eastern salad in lettuce, tuck it in a pita pocket or serve it as a side dish. This salad also goes well with lavosh — a round, thin crispbread.

Serves: 8

Ingredients

1 1/2 cups water
3/4 cup bulgur (cracked wheat), rinsed and drained
1 cup diced, seeded tomatoes
1 cup chopped parsley
1/2 cup chopped scallions or green onions
1 teaspoon dill weed
4 black olives, sliced
1/4 cup raisins
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:
Calories:101Cholesterol:0 mg
Protein:2 gSodium:60 mg
Carbohydrate:16 gFiber:4 g
Total fat:4 gPotassium:211 mg
Saturated fat:0.5 gCalcium:27 mg
Monounsaturated fat:3 g
Last Updated: 2009-03-01
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