Healthy Tabbouleh Recipe
Ingredients
- 1 cup cracked wheat (bulgar)
- 2 tomatoes, diced
- 1 small cucumber, diced
- 3 spring onions (including green tops), sliced
- 1 cup parsley, chopped
- 1 cup mint leaves, chopped
- 2 tbs lemon juice
- 1 tbs olive oil
Method
- Cover the cracked wheat with cold water and soak for 15 minutes.
- Strain through a sieve and squeeze out excess moisture.
- Mix with remaining ingredients and serve chilled.
Hint
This salad may be made a day ahead.
Recipe from Healthy Food Fast © State of Western Australia, 2012. Reproduced with permission.
Variation: For best results use flat leaf parsley when available.
For a more substantial meal, add 425g can drained chickpeas.
Serving Suggestion: Serve with grilled fish or meat.
Healthy tip!
Try mustard instead of mayonnaise to add extra flavour to your salads and sandwiches.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 629 kJ | 308 kJ |
| 150 Cal | 74 Cal | |
| Protein | 5.2 g | 2.5 g |
| Fat, total | 0.8 g | 0.4 g |
| — saturated | 0.1 g | 0.1 g |
| Carbohydrate | 24.7 g | 12.1 g |
| — sugars | 3.6 g | 1.8 g |
| Sodium | 20.7 mg | 10.1 mg |
| Fibre | 6.7 g | 3.3 g |
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