No-Salt Tabbouleh

2013-02-17
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  • Servings : 8
  • Prep Time : 2:30 h
  • Cook Time : 0m
  • Ready In : 2:30 h

The bright flavors of lemon, mint, and parsley are the stars of this easy Mediterranean salad.   This tabbouleh makes an easy low-sodium side dish!  Bring it along to potlucks or use it for easy entertaining.

Ingredients

  • 1 cup bulgar wheat
  • 1 2/3 cup water
  • 1/3 cup olive oil
  • 1 cup finely diced tomatoes
  • 1 cucumber, peeled, seeded, and chopped
  • 2 bunches of green onions, chopped
  • 1 teaspoon lemon zest
  • juice of 1 lemon
  • 3 cloves garlic, minced
  • 1 cup flat-leaf parsley, chopped
  • 1/2 cup mint, chopped
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon cayenne pepper

Method

Step 1

Place 1 cup of bulgar wheat in a large bowl. Boil water and pour over the wheat. Cover and let stand for 1 to 1 1/2 hours, until cooked through and cooled down.

Step 2

Add tomatoes, cucumber, onions, parsley and mint to the bulgar wheat. In a separate bowl, whisk together lemon zest, lemon juice, garlic, black pepper, and cayenne pepper. Pour over wheat mixture.

Step 3

Stir all ingredients together. Refrigerate for at least 30 minutes before serving.

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Nutritional Info

This information is per serving.

  • Calories

    180
  • Sodium

    11.6 mg
  • Total Fat

    9.8 mg
  • Saturated Fat

    1.4 g
  • Cholesterol

    0 mg
  • Carbohydrates

    21.9 g
  • Fiber

    3.5 g
  • Sugars

    2.7 g
  • Protein

    3.7 g

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