Tabbouleh is a classic middle eastern dish made primarily with bulgur and loads of fresh herbs. I’ve combined the basic elements with Mediterranean flavors.
1. Bring the stock to a boil. Add the bulgur, cover and remove from the heat. Let the bulgur sit for about 15 minutes. Fluff with a fork, place in a serving bowl and set aside to cool.
2. When the bulgur is cool, add the red onion, cucumber, tomatoes, green onions, olives, feta, basil and mint.
3. To prepare the dressing, whisk together the lemon juice, olive oil, garlic, jalapeño and pepper and pour over the bulgur mixture. Toss well and serve. This salad can be served at room temperature or chilled.
1 cup chicken (or vegetable) stock
1 cup bulgur
1/2 cup finely chopped red onion
1 cup finely chopped cucumber
1 cup finely chopped plum tomatoes
1/3 cup thinly sliced green onions
1/3 cup finely chopped black olives
1/2 cup crumbled light feta cheese (about 2 oz)
1/3 cup chopped fresh basil
1/3 cup chopped fresh mint
2 Tbsp lemon juice
3 Tbsp olive oil
1 tsp finely chopped garlic
1 tsp finely chopped jalapeño pepper (or hot chili sauce)
pinch of black pepper
Nutritional Analysis per Serving
Protein 5 g
Fat 6.5 g
Saturated Fat 1.8 g
Carbohydrates 18 g
Cholesterol 3 mg
Sodium 273 mg
Fiber 4.9 g
Prep Time: 15 minutes
Cook Time: 15 minutes
Make Ahead: Can be prepared early in the day with dressing.
Nutrition Watch: Mint is well known for its ability to soothe the digestive tract and reduce the severity and length of stomachaches.