Tabouli Salad
A simple Mediterranean salad of finely chopped vegetables, fresh parsley, and bulgar wheat tossed with olive oil and lime juice.
Equipment
- cutting board
- kitchen knife
- medium glass bowl
Ingredients
- ¼ cup bulgur wheat - use extra fine bulgur.
- ½ English cucumber - very finely chopped
- 2 firm plumb tomatoes - deseeded, drained, and very finely chopped
- 8 fresh mint leaves - washed and dried, stems removed, very finely chopped
- 2 whole green onions - very finely chopped
- 1 bunch Italian parsley - washed and dried, stems removed, very finely chopped
- 2 tbsp lime juice - freshly squeezed
- 2 tbsp extra virgin olive oil
- 1 tsp kosher salt
Instructions
- Wash the bulgur wheat, and soak it in water for 7-10 minutes.¼ cup bulgur wheat
- While the bulgur is soaking, finely chop the English cucumber and add it to a medium glass bowl.1/2 English cucumber
- Finely chop and drain the tomatoes to remove excess moisture. Add the tomatoes and the chopped mint to the bowl.2 firm plumb tomatoes, 8 fresh mint leaves
- Add the chopped green onion to the bowl.2 whole green onions
- Add the chopped parsley to the bowl.1 bunch Italian parsley
- Add the fresh lime juice.2 tbsp lime juice
- Add the olive oil.2 tbsp extra virgin olive oil
- Add the salt, and toss it all together.1 tsp kosher salt
- Drain the soaked wheat very well, squeezing out as much excess moisture as possible.
- Gently mix in the bulgur wheat. Adjust the salt and lime as necessary (I like to use extra lime). Cover and refrigerate for at least 30 minutes to meld the flavors. Serve with pita bread if desired.
Nutrition
Calories: 113kcal | Carbohydrates: 11g | Protein: 2g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 595mg | Potassium: 280mg | Fiber: 3g | Sugar: 2g | Vitamin A: 1647IU | Vitamin C: 28mg | Calcium: 42mg | Iron: 2mg
