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Tabbouleh

Makes 8 serving

Mint and lemon are the traditional flavors found in this classic Middle Eastern salad. Be sure to serve this with Falafel.

Ingredients

1 cup medium-grain bulgur 250 mL
1 cup boiling water 250 mL
5 to 6 green onions 5 to 6
1 1/2 cups lightly packed sprigs parsley 375 mL
1/3 cup lightly packed fresh mint leaves 75 mL
2  tomatoes, chopped 2 
     
  Dressing  
1/4 cup lemon juice 50 mL
3 tbsp olive oil 45 mL
1  small clove garlic, minced 1 
1/2 tsp grated lemon zest 2 mL
1/2 tsp granulated sugar 2 mL
1/2 tsp dry mustard 2 mL
1/4 tsp paprika 1 mL
1/4 tsp salt 1 mL
  Freshly ground black pepper to taste  

Instructions

Step 1
In a covered saucepan, cook bulgur in boiling water for about 5 minutes or until liquid is absorbed (bulgur should still be crunchy). Spoon into a large bowl; cool.

Step 2
In a food processor, coarsely chop onions, parsley and mint leaves; add to bulgur. Stir in tomatoes.

Step 3
Dressing: Whisk together lemon juice, olive oil, garlic, lemon zest, sugar and seasonings. Pour dressing over bulgur mixture; mix together lightly. Cover and refrigerate for several hours or overnight.

Tips

To keep parsley and mint fresh, store in a tightly covered container in refrigerator. 

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 123
8%
Fat / Lipides 5.5 g
Saturated / saturés 0.8 g
+ Trans / trans 0 g
Cholesterol / Cholestérol 0 mg
4%
Sodium / Sodium 86 mg
6%
Carbohydrates / Glucides 17.4 g
14%
Fiber / Fibres 3.4 g
Sugars / Sucres 1.8 g
Protein Protéines 3.2 g
15%
Vitamin A / Vitamine A
42%
Vitamin C / Vitamine C
4%
Calcium / Calcium
15%
Iron / Fer
DIETITIAN’S MESSAGE
Include generous amounts of grains in your diet and experiment with new types. Tomatoes, green onions, parsley and mint help to create a salad that is rich in vitamin C. For a quick lunch and added vitamins and fiber, tuck the Tabbouleh in a whole- wheat pita and serve with raw vegetables. 
Contributor
Johanne Trudeau, Dietitian
Cook Great Food - Dietitians of Canada. 2001. Published by Robert Rose Inc. (Photo by Mark T. Shapiro)

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