This whole grain salad features nutty-tasting bulgur mixed with tomatoes, zucchini, and lots of fresh mint. It’s loaded with cancer-protective phytochemicals, vitamin E, niacin, zinc, iron and magnesium. Tabbouleh is traditionally served cold, either as a main dish or side. Variations you may want to explore include increasing the bulgur, replacing the mint with basil, or adding an extra cup of finely minced parsley or cilantro. Tabbouleh can be eaten on crackers or pita chips but it’s also delicious as a filling in rolled romaine lettuce leaves.
- 1/2 cup bulgur, cooked according to package directions or until tender
- 2/3 cup chopped mint, lightly packed
- 12 cherry tomatoes, halved (or 6 large, quartered)
- 1 small zucchini, finely diced
- 2 tablespoons fresh lemon juice
- 2 tablespoons extra virgin olive oil
- Salt and freshly ground black pepper, to taste
Drain the cooked bulgur well and place it in a medium-size bowl. Add the mint, tomatoes and zucchini. Toss it with a fork to combine. Mix in the lemon juice and oil. Season to taste with salt and pepper. This salad keeps in the refrigerator, tightly covered, for 1 day.
For a shorter cooking time, use a whole wheat couscous instead of bulgur. Other time-savers: use a food processor to chop the mint or use canned, chopped tomatoes instead of cherry tomatoes.
Source: American Institute of Cancer Research
Servings per Recipe:Amount per Serving
Calories from Fat:
Total Fat: 7g
Saturated Fat: 1g
Dietary Fiber: 4g
The FDA recommends 2000 calories a day as a reasonable average guideline for most adults. Click here to learn how you can use the Monday 2000 to reset the calorie budget you have to spend each day. For specific calorie recommendations based on your age, metabolism and medical history, consult your doctor or nutritionist.