Mayo Clinic Health Library

Recipe: Tabbouleh salad (cracked wheat salad)

Updated: 03-01-2009

Dietitian's tip: Wrap this Middle Eastern salad in lettuce, tuck it in a pita pocket or serve it as a side dish. This salad also goes well with lavosh — a round, thin crispbread.

Ingredients

Serves: 8

1 1/2 cups water
3/4 cup bulgur (cracked wheat), rinsed and drained
1 cup diced, seeded tomatoes
1 cup chopped parsley
1/2 cup chopped scallions or green onions
1 teaspoon dill weed
4 black olives, sliced
1/4 cup raisins
1/4 cup lemon juice
2 tablespoons extra-virgin olive oil
Freshly ground black pepper, to taste

Directions

In a small saucepan, bring the water to a boil. Remove from heat and add the bulgur. Cover and let stand until the bulgur is tender and the liquid is completely absorbed, about 15 to 20 minutes.

In a large bowl, add the bulgur and the remaining ingredients. Toss gently just until the ingredients are evenly distributed. Cover and refrigerate for 2 hours to allow the flavors to blend. Serve chilled.

Nutritional Analysis per serving
  • Calories: 101
  • Total carbohydrate: 16 g
  • Cholesterol: 0 mg
  • Dietary fiber: 4 g
  • Monounsaturated fat: 3 g
  • Protein: 2 g
  • Saturated fat: 0.5 g
  • Sodium: 60 mg
  • Total fat: 4 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings

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