Tabouli Salad Recipe

• 份量: 6 servings
• 活動時間: 20 minutes
• 總時間: 20 minutes

食材

1/2 cup fine bulgur wheat

4 firm Roma tomatoes, very finely chopped

1 English cucumber (hothouse cucumber), very finely chopped

2 bunches parsley, part of the stems removed, washed and well-dried, very finely chopped

12-15 fresh mint leaves, stems removed, washed, well-dried, very finely chopped

4 green onions, white and green parts, very finely chopped

Salt

3-4 tbsp lime juice (lemon juice, if you prefer)

3-4 tbsp Early Harvest extra virgin olive oil

Romaine lettuce leaves to serve, optional

步驟

Wash the bulgur wheat and soak it in water for 5-7 minute. Drain very well (squeeze the bulgur wheat by hand to get rid of any excess water). Set aside.

Very finely chop the vegetables, herbs and green onions as indicated above. Be sure to place the tomatoes in a colander to drain excess juice.

Place the chopped vegetables, herbs and green onions in a mixing bowl or dish. Add the bulgur and season with salt. Mix gently.

Now add the the lime juice and olive oil and mix again.

For best results, cover the tabouli and refrigerate for 30 minutes. Transfer to a serving platter. If you like, serve the tabouli with a side of pita and romaine lettuce leaves, which act as wraps or “boats” for the tabouli.

Other appetizers to serve next to tabouli salad:Hummus; Baba Ganoush; or Roasted Red Pepper Hummus

營養

• 卡路里: 190
• 總脂肪: 10 g
• 飽和脂肪: 1.5 g
• 反式脂肪: 0 g
• 膽固醇: 0 mg
• 鈉: 396.3 mg
• 總碳水化合物: 25.5 g
• 膳食纖維: 3.1 g
• 總糖: 8.5 g
• 蛋白質: 3.2 g