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Parsley Tabbouleh

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

Your rating: None Average: 3.9 (44 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 Recipe

Makes: 4 servings, generous 1 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber |

View Our Nutrition Guidelines »

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

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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


More From EatingWell

Recipe Categories

Style/Theme
Make ahead instructions
Picnic
Vegan
Vegetarian
Ease of Preparation
Moderate
Type of Dish
Side dish, grain
Side dish, vegetable
Total Time
45 minutes or less
Servings
4
Ethnic/Regional
Middle Eastern
Meal/Course
Dinner

Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
Season
Spring
Summer
Fall
Winter
Holiday
Father's Day
July 4th
Labor Day
Memorial Day
Publication
EatingWell for a Healthy Heart Cookbook (2008)
June/July 2005
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