Tabbouleh (or tabouli) is a Middle Eastern vegetarian side dish made with tomatoes, cucumber, herbs, bulgur wheat, and onion. It’s seasoned with olive oil and lemon juice. This is a very refreshing, summery dish that goes well with just about anything. Since I don’t eat wheat, I usually make this with quinoa (much to my husband’s annoyance, since he doesn’t care for quinoa). It’s traditionally made with bulgur wheat, but quinoa works well with it as a gluten free option. With fresh herbs from the garden, this is a perfect time of the year to make this delicious and refreshing side dish.

Tabbouleh

A refreshing and light side dish with fresh vegetables and herbs mixed in bulgur wheat and topped with olive oil and vinegar.

Ingredients

  • 1 cup bulgur wheat
  • 1 1/2 cups water
  • 1/4 lemon juice
  • 1/4 cup olive oil
  • 3 1/2 tsp salt
  • 1 cup scallions, minced
  • 1 cup mint leaves, chopped
  • 1 cup flat leaf parsley, chopped
  • 1 cucumber, diced
  • 2 cups tomatoes, diced
  • 1 tsp ground black pepper

Instructions

  1. In a large bowl or pot, place the bulgur wheat, lemon juice, olive oil and 1 1/2 tsp salt.
  2. Pour in boiling water and let stand for 1 hour.
  3. Add the remaining ingredients and mix well.
  4. Season to taste and serve.

Variations

Use 2 cups of cooked quinoa in place of the bulgur wheat to make a gluten free version. Nutrition facts for 2/3 cup: 162 calories, 8.3 g fat, 18.8 g carbohydrate, 3 g fiber, 4.2 g protein. 4 Points

Preparation time: 1 hour(s) 10 minute(s)

Diet type: Vegan

Diet tags: Low calorie, Reduced carbohydrate

Number of servings (yield): 8

Culinary tradition: Middle Eastern

Calories: 143

Fat: 7.2

Protein: 3.4

Entire recipe makes 8 servings

Serving size is about 2/3 cup.

Each serving = 4 Smart Points/4 Points

PER SERVING: 143 calories; 7.2g fat; .9g saturated fat; 18.5g carbohydrates; .5g sugar; 4.8g protein; 3.4g fiber

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