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Tabbouleh salad (cracked wheat salad)

September 14, 2021
Recipe

Tired of your usual salad? Try this cracked wheat salad with fresh herbs, tomatoes and cucumbers.

Serves 8

Bulgur is the kernel of wheat that has been cracked for cooking. It has a nutty flavor.


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.


  • 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

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils Fruits 1 Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 1/2 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products 1/2 Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1/2 Carbohydrates 1 Fats Fruits Protein and dairy Sweets 1/2 Vegetables

Nutritional analysis per serving

Calcium 92 Calories 13 g Total carbohydrate 0 mg Cholesterol 3 g Dietary fiber 3 g Monounsaturated fat Potassium 2 g Protein 0.5 g Saturated fat About 2/3 cup Serving size 51 mg Sodium 4 g Total fat

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