This tabbouleh recipe calls for a generous amount of lemon juice and fresh herbs besides the traditional chopped parsley and tomatoes. The result is a refreshing and very flavorful fresh salad.
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1/2 cup medium- or fine-grain bulgur
2 tablespoons extra virgin olive oil
2 garlic cloves, minced
2 cups finely chopped fresh flat-leaf parsley (about 3 bunches)
3/4 cup diced red onion
2 medium tomatoes, seeded and diced
1/3 cup finely chopped fresh mint
1/4 cup finely chopped fresh basil
3 tablespoons finely chopped fresh dill
3 tablespoons finely chopped fresh cilantro
1/3 cup fresh lemon juice
- Bring a kettle of water to a boil. Stir together the bulgur and 1 tablespoon of the oil in a heatproof bowl. Add the boiling water to cover. Cover the bowl tightly with plastic wrap and let stand for 15 minutes. Drain in a sieve, pressing on the bulgur to remove any excess liquid.
- Transfer the bulgur to a large bowl and toss the remaining 1 tablespoon oil and the rest of the ingredients until everything is well mixed. Cover and refrigerate for at least 3 hours. Serve cold.
Makes 8 servings.
Each serving contains:
Total fat 4g
Dietary fiber 3g
Dietitian’s note: Although high in the percentage of calories from fat, this salad is low in the total calories and a good source of dietary fiber and monosaturated fat.
Source: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books)