Tabbouleh

tabbouleh
This is a favorite from the Middle East. It includes finely chopped parsley, onion, tomato, and cracked bulgur wheat, with lots of lemon and a drizzle of extra-virgin olive oil.

Tabbouleh is great with roasted or lemon chicken, with pita bread, or in a wrap with grilled chicken or turkey. As a substitute for the bulgur, you may also want to try quinoa, couscous, or farro.

Serves four

1 cup bulgur (cracked wheat)
1 cup boiling hot water (to soften the bulgur)
4 cups packed fresh Italian parsley, finely chopped
1 large red or yellow onion, finely chopped
3 large ripe tomatoes, finely chopped
½ cup finely chopped fresh mint
Juice from 4 lemons and 1 lime
¼ cup extra-virgin olive oil
salt and freshly ground black pepper, to taste

1. Prepare the bulgur in a bowl: In a bowl, mix it with the hot water and a drop of oil. Cover and let stand for 15 minutes. Drain through a sieve. Squeeze the moisture out by hand.

2. Combine the finely chopped vegetables with the bulgur.

3. Place the fresh lemon/lime juice in a bowl, add the olive oil and salt and pepper to taste, and mix.

4. Pour over the salad and toss. Serve with additional freshly ground pepper.

Nutrition Facts (by serving)
Calories 320
Calories from fat 41%
Fat (grams) 15
Saturated fat (grams) 2
Cholesterol (milligrams) 0
Carbohydrates (grams) 46
Protein (grams) 8
Sodium (milligrams) 95

About Fred Bollaci

I'm CEO and President of Fred Bollaci Enterprises. I lost more than 100 pounds while living "La Dolce Vita" and I'm now known as "The Healthy Gourmet." Sample the good life with me through fitness, fine food, and good wine. Meet chefs who cater to a healthy gourmet lifestyle through my Golden Palate blog.
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