Name: Parsley Tabbouleh
Cook time: 35 min
Total time: 40 min
Ingredients: 1 small cucumber, peeled, seeded and diced; 4 scallions, thinly sliced; 1 cup water; 0.5 cup bulgur; 0.25 cup lemon juice; 2 tablespoons extra-virgin olive oil; 0.5 teaspoon minced garlic; 0.25 teaspoon salt; 1/4 cup chopped fresh mint; 2 tomatoes, diced; Freshly ground pepper, to taste; 2 cups finely chopped flat-leaf parsley, (about 2 bunches)

Cook Time:

35 mins

Additional Time:

5 mins

Total Time:

40 mins

Servings:

4

Yield:

4 servings, generous 1 cup each

Nutrition Profile:

Heart Healthy Low-Calorie High Fiber Dairy-Free Diabetes Appropriate Vegetarian Vegan Low Sodium Healthy Immunity Low Added Sugars

Jump to Nutrition Facts

Ingredients

1 small cucumber, peeled, seeded and diced
4 scallions, thinly sliced
1 cup water
½ cup bulgur
¼ cup lemon juice
2 tablespoons extra-virgin olive oil
½ teaspoon minced garlic
¼ teaspoon salt
1/4 cup chopped fresh mint
2 tomatoes, diced
Freshly ground pepper, to taste
2 cups finely chopped flat-leaf parsley, (about 2 bunches)

Directions

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.
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

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

Nutrition Facts (per serving)

162	Calories
8g	Fat
21g	Carbs
4g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size generous 1 cup
Calories 162
% Daily Value *
Total Carbohydrate 21g	8%
Dietary Fiber 5g	18%
Total Sugars 3g
Protein 4g	9%
Total Fat 8g	10%
Saturated Fat 1g	6%
Vitamin A 3451IU	69%
Vitamin C 59mg	66%
Folate 84mcg	21%
Sodium 175mg	8%
Calcium 84mg	6%
Iron 4mg	19%
Magnesium 63mg	15%
Potassium 522mg	11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.