Tabbouleh salad (cracked wheat salad)

Ingredients

• 1 1/2 cups water
• 3/4 cup bulgur (cracked wheat), rinsed and drained
• 1 cup diced, seeded tomatoes
• 1/2 cup chopped scallions or green onions
• 1 cup finely diced cucumber
• 8 olives, green or black, sliced
• 1 cup chopped parsley
• 1/4 cup chopped mint or basil, optional
• 1 teaspoon dill weed, optional
• 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: 92
Total carbohydrate: 13 g
Cholesterol: 0 mg
Dietary fiber: 3 g
Monounsaturated fat: 3 g
Protein: 2 g
Saturated fat: 0.5 g
Serving size: About 2/3 cup
Sodium: 51 mg
Total fat: 4 g

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 1
Vegetables: 1/2

Diabetes Meal Plan Choices

Fats: 1
Nonstarchy vegetables: 1/2
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1/2
Fats: 1
Vegetables: 1/2