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Parsley Tabbouleh

June/July 2005, EatingWell for a Healthy Heart Cookbook (2008)

Your rating: None Average: 3.8 (62 votes)

Serve this tart, parsley-dominated tabbouleh at your next backyard gathering.



READER'S COMMENT:
"I find that cooking the bulgar makes it mushy. Instead, soak it for 30 minutes, then squeeze all the excess out. I like the texture much better. "
Parsley Tabbouleh

Makes: 4 servings, generous 1 cup each

Active Time:

Total Time:

Ingredients

  • 1 cup water
  • 1/2 cup bulgur
  • 1/4 cup lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon minced garlic
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 2 cups finely chopped flat-leaf parsley, (about 2 bunches)
  • 1/4 cup chopped fresh mint
  • 2 tomatoes, diced
  • 1 small cucumber, peeled, seeded and diced
  • 4 scallions, thinly sliced

Preparation

  1. Combine water and bulgur in a small saucepan. Bring to a full boil, remove from heat, cover and let stand until the water is absorbed and the bulgur is tender, 25 minutes or according to package directions. If any water remains, drain bulgur in a fine-mesh sieve. Transfer to a large bowl and let cool for 15 minutes.
  2. Combine lemon juice, oil, garlic, salt and pepper in a small bowl. Add parsley, mint, tomatoes, cucumber and scallions to the bulgur. Add the dressing and toss. Serve at room temperature or chill for at least 1 hour to serve cold.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 1 day.

Nutrition

Per serving: 165 calories; 8 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 4 g protein; 6 g fiber; 175 mg sodium; 555 mg potassium.

Nutrition Bonus: Vitamin C (100% daily value), Vitamin A (70% dv), Folate (21% dv), Iron (20% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 vegetable, 1 1/2 fat


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