Tabbouleh salad (cracked wheat salad)

Dietician's Tip

This Middle Eastern salad is a delicious side dish. This salad can also be served in a pita pocket.

Ingredients

  • 1 1/2 cups water
  • 3/4 cup bulgur (cracked wheat), rinsed and drained
  • 1 cup diced, seeded tomatoes
  • 1 cup chopped parsley
  • 1/2 cup chopped scallions or green onions
  • 1 teaspoon dill weed
  • 4 black olives, sliced
  • 1/4 cup raisins
  • 1/4 cup lemon juice
  • 2 tablespoons extra-virgin olive oil
  • Freshly ground black pepper, to taste

Directions

In a small saucepan, bring the water to a boil. Remove from heat and add the bulgur. Cover and let stand until the bulgur is tender and the liquid is completely absorbed, about 15 to 20 minutes.

In a large bowl, add the bulgur and the remaining ingredients. Toss gently just until the ingredients are evenly distributed. Cover and refrigerate for 2 hours to allow the flavors to blend. Serve chilled.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 108
Total carbohydrate: 16 g
Cholesterol: 0 mg
Dietary fiber: 3 g
Monounsaturated fat: 3 g
Protein: 2 g
Saturated fat: 0.5 g
Serving size: About 1/2 cup
Sodium: 28 mg
Total fat: 4 g

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 1

Diabetes Meal Plan Choices

Fats: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1

Last Updated May 30, 2015


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