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Tabbouleh salad (cracked wheat salad)

Dietitian’s suggestion:

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

Variety of servings

Serves 8

  1. Wholesome carb
  2. Very low Sodium

Ingredients

  1. 1 1/2 cups drinking water
  2. three/4 cup bulgur (cracked wheat), rinsed and drained
  3. 1 cup diced, seeded tomatoes
  4. 1/2 cup chopped scallions or environmentally friendly onions
  5. 1 cup finely diced cucumber
  6. 8 olives, environmentally friendly or black, sliced
  7. 1 cup chopped parsley
  8. 1/4 cup chopped mint or basil, optional
  9. 1 teaspoon dill weed, optional
  10. 1/4 cup lemon juice
  11. 2 tablespoons additional-virgin olive oil
  12. Freshly floor black pepper, to flavor

Instructions

In a modest saucepan, deliver the drinking water to a boil. Clear away from heat and insert the bulgur. Address and permit stand until eventually the bulgur is tender and the liquid is fully absorbed, about 15 to 20 minutes.

In a massive bowl, insert the bulgur and the remaining elements. Toss gently just until eventually the elements are evenly dispersed. Address and refrigerate for 2 hours to allow for the flavors to blend. Provide chilled.

Nutritional evaluation for each serving

Serving dimensions: About 2/three cup

  • Full unwanted fat 4 g
  • Calories ninety two
  • Protein 2 g
  • Cholesterol mg
  • Full carbohydrate 13 g
  • Nutritional fiber three g
  • Monounsaturated unwanted fat three g
  • Saturated unwanted fat .5 g
  • Extra sugars g
  • Sodium 51 mg
  • Trans unwanted fat g
  • Potassium 195 mg
  • Full sugars 1 g