Homemade Tabouli Salad from Fitness Together, Ashland, MA
This classic is most commonly served chilled with lightly toasted pita wedges. You can also use it as a topping for chicken, baked potatoes or enjoy a generous spoonful in or on top of your morning (egg white) omelet.
Food Weight: 1.5
Yield: 4 servings
¾ Cup Whole Grain Bulgur Wheat
3-4 Fresh Ripe Tomatoes
1 Cup Fresh Parsley, chopped
2 Tbsp Red Onion, chopped
1 Lemon, juiced
1 Tbsp Extra Virgin Olive Oil
Soak bulgur wheat in water for at least 1 hour. A shallow pan works best. Be sure to monitor water absorption and add water if necessary.
Mix together in a medium sized bowl: diced tomatoes, diced onions, chopped parsley, olive oil and lemon juice. Stir well.
Use slotted spoon to transfer softened bulgur wheat into the mixture to taste.
Be sure to transfer slowly allowing most of the water to drain from the wheat.
Using a pizza cutter to chop parsley is quick and produces great results.
Nutritional Information Per Serving (~ 3 ½ ounces or ~ 1/3 cup):
Food Weight: 1.5, Calories: 140, Fat: 4.5 g, Cholesterol: 0 mg, Sodium: 15 mg, Carbohydrate: 25 g, Dietary Fiber: 7 g, Sugars: 2 g, Protein: 4 g