From Cleveland Clinic’s Healthy Heart Lifestyle Guide and Cookbook
This tabbouleh recipe uses extra lemon juice and more fresh herbs. The result is incredible – a delicious taste of lemon with every bite of grain and a burst of freshness from the blend of fresh herbs with every mouthful!
(Dietitian’s Note: Although high in the percentage of calories from fat, this salad is low in total calories and a good source of dietary fiber and monounsaturated fat.)
Makes 8 servings
½ cup medium- or fine-grain bulgur
2 tablespoons extra virgin olive oil
2 garlic cloves, minced
2 cups finely chopped fresh flat-leaf parsley (about 3 bunches)
¼ cup diced red onion
2 medium tomatoes, seeded and diced
1/3 cup finely chopped fresh mint
¼ cup finely chopped fresh basil
3 tablespoons finely chopped fresh dill
3 tablespoons finely chopped fresh cilantro
1/3 cup fresh lemon juice
1. Bring kettle of water to a boil. Stir together the bulgur and 1 tablespoon of the olive oil in a heat-proof bowl. Add boiling water to cover. Cover bowl tightly with plastic wrap and let stand for 15 minutes. Drain in a sieve, pressing on the bulgur to remove any excess liquid.
2. Transfer the bulgur to a large bowl, and toss with the remaining tablespoon of olive oil and the rest of the ingredients until everything is well-mixed. Cover and refrigerate for at least three hours. Serve cold.
80 calories (45% calories from fat)
4 g total fat (0.5 g saturated fat)
2 g protein
12 g carbohydrate
3 g dietary fiber
0 mg cholesterol
15 mg sodium
237 mg potassium
The Cleveland Clinic Healthy Heart and Lifestyle Guide and Cookbook is available from Random House, Inc., or wherever books are sold.
Stocking a Heart-Healthy Kitchen