Tabbouleh salad (cracked wheat salad)

Dietitian’s tip: Bulgur is the kernel of wheat that has been cracked for cooking. It

Dietitian’s tip:

Bulgur is the kernel of wheat that has been cracked for cooking. It has a nutty taste.

Range of servings

Serves 8

  1. Healthier carb
  2. Low Sodium

Elements

  1. 1 1/2 cups drinking water
  2. 3/4 cup bulgur (cracked wheat), rinsed and drained
  3. 1 cup diced, seeded tomatoes
  4. 1/2 cup chopped scallions or eco-friendly onions
  5. 1 cup finely diced cucumber
  6. 8 olives, eco-friendly or black, sliced
  7. 1 cup chopped parsley
  8. 1/4 cup chopped mint or basil, optional
  9. 1 teaspoon dill weed, optional
  10. 1/4 cup lemon juice
  11. 2 tablespoons more-virgin olive oil
  12. Freshly floor black pepper, to taste

Directions

In a little saucepan, convey the h2o to a boil. Take away from heat and insert the bulgur. Include and enable stand until eventually the bulgur is tender and the liquid is wholly absorbed, about 15 to 20 minutes.

In a significant bowl, add the bulgur and the remaining elements. Toss carefully just until the elements are evenly dispersed. Address and refrigerate for 2 several hours to permit the flavors to blend. Provide chilled.

Nutritional evaluation per serving

Serving dimension: About 2/3 cup

  • Complete unwanted fat 4 g
  • Calories 92
  • Protein 2 g
  • Cholesterol mg
  • Whole carbohydrate 13 g
  • Nutritional fiber 3 g
  • Monounsaturated excess fat 3 g
  • Saturated fats .5 g
  • Added sugars g
  • Sodium 51 mg
  • Trans extra fat g
  • Potassium 195 mg
  • Whole sugars 1 g