- ⅔ cup fine cracked wheat (bulgur)
- 1 cup water
- 1 ½ cups finely minced Italian flat-leaf parsley
- ⅔ cup finely minced fresh mint
- ¼ cup finely chopped scallions
- ¼ cup finely chopped red onion
- 1 large tomato, peeled, seeded, chopped
- ¼ cup extra-virgin olive oil
- ⅔ cup lemon juice or more to taste
- 1 teaspoon salt, if desired
- Leaves of crisp romaine lettuce for serving
- Nutritional Information
Note: Nutrient information is not available for all ingredients. Amount is based on available data.
Nutritional analysis per serving (6 servings)
155 calories; 9 grams fat; 1 gram saturated fat; 6 grams monounsaturated fat; 1 gram polyunsaturated fat; 17 grams carbohydrates; 3 grams dietary fiber; 2 grams sugars; 2 grams protein; 404 milligrams sodium
- Place cracked wheat in a bowl and cover with water. Set aside for approximately 30 minutes until wheat has swelled and softened. Drain wheat, squeezing it in your hands to expel as much water as possible.
- Place the wheat in a large salad bowl. Add parsley and mint and mix well. Add scallions, onions and tomatoes, using a wooden spoon or your hands to press the vegetables slightly so that they give up their flavors.
- Add olive oil, lemon juice and salt, if desired. Taste, and add more lemon juice if necessary. The lemon taste should be definite but not overpowering. Set aside, covered, in a cool place for an hour or so until ready to serve.
- Serve the tabbouleh on a tray lined with crisp romaine lettuce leaves. Diners should use the leaves to scoop up the tabbouleh.