Meatless Monday … Tabbouleh

Tabbouleh is a popular Middle Eastern salad that originated in Lebanon.

It’s primary ingredient is bulgur, which is an oft-overlooked grain. It’s worth looking into this grain as a substitute for rice in some recipes because it has more nutrients like manganese and fiber. has a page dedicated to the grain, listing it’s health benefits. It is said to alleviate chronic inflammation, thereby protecting against some diseases and cut down on risk of gallstones.

But, back to this recipe. Tabbouleh is great with any Middle Eastern entrée, but it also makes for a nice picnic salad. The mint and yogurt are refreshing on summer days.

I got this recipe from “1,001 Low-Fat Vegetarian Recipes” by Sue Spitler, R.D. (This is a great cookbook if you’re looking for a vegetarian one)

Recipe courtesy “1,001 Low-Fat Vegetarian Recipes”
Serves 4 side dishes (1 cup each)

1/4 cup bulgur
1 1/2 cup coarsely chopped seeded tomatoes
3/4 cup thinly sliced green onions
3/4 cup finely chopped parsley
1/4 cup finely chopped mint
1/3 to 2/3 cup fat-free plain yogurt
1/4 to 1/3 cup lemon juice (use freshly squeezed lemons, you can tell the difference)
1 1/2 to 2 tablespoons olive oil
Salt and pepper to taste

Pour boiling water over bulgur to cover; let stand 15 minutes or until bulgur is tender but slightly chewy; drain.

Mix bulgur, tomatoes, green onions, parsley and mint; stir in yogurt, lemon juice and oil. Season to taste with salt and pepper. Refrigerate one to two hours for flavors to blend.


About kareiner

I'm an active mom who loves to cook. I'm passionate about health and fitness. I'm no expert, nutritionist, personal trainer or miracle worker. I just like being active and I like good food.
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