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Tabbouleh Salad
Bulghur and Parsley Salad from Lebanon

Regarded as Lebanon's national salad, this healthy high-fiber dish uses wheat which is washed, steamed and hulled, then dried and crushed to produce bulghur. Parsley, mint, tomatoes and lemon juice are the other main ingredients. 

Tabbouleh is very versatile. It can be served as part of a Middle Eastern meal, part of a buffet or as a first course in a meal served with lettuce or pita bread or can be added to a sandwich to provide valuable fiber. 

For a delicious variation, add a spoonful of chopped pomegranate to the salad.


2/3 cup (4 oz /125g) bulghur 
4 thinly sliced scallions (spring onions) 
2 cups coarsely chopped flat-leaf parsley 
1/4 cup shredded mint 
1/2 cup (4 oz /125g) cherry tomatoes, quartered 


2 tablespoons plus 2 teaspoons extra-virgin olive oil 
cup (2fl oz/60 ml) freshly squeezed lemon juice 
teaspoon freshly ground black pepper 
1/4 teaspoon salt 


Place the bulghur in a small bowl. Add water to cover and leave to soak until tender, about 30 minutes.

Drain the bulghur through a cheesecloth- lined sieve. Gather up the cheesecloth around the bulghur and squeeze to extract as much water as possible.

Transfer the bulghur to a medium-sized bowl and add the scallions, parsley, mint and tomatoes. Mix well. 

To make the dressing, combine the olive oil, lemon juice, pepper and salt in a glass jar with a plastic screw-top lid and shake well to combine. 

Pour the dressing over the salad and toss gently until evenly coated. Cover and chill in the refrigerator for 30 minutes. 

Transfer to a bowl before serving. 

Total Time: I hour 15 minutes 
Serves 8 

Nutrition Information

Per Serving
93 calories
2 gm protein
5. 1 g fat, 49% of calories 
(Saturated fat - 0.8 g, 7.7% of calories
 Monounsaturated fat - 3.6g, 34.6%
 Polyunsaturated fat - 0.7g, 6.7%)
10 g carbohydrate
3.4 g dietary fiber
61 mg sodium
2 mg iron
0 mg cholesterol.

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