Recipe: Tabbouleh

Dietitian's tip: Wrap this traditional Middle Eastern salad in lettuce, tuck it in a pita pocket, or serve it as a side dish. This version has more vegetables than grain.

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving

SERVES 8

Ingredients

1 cup vegetable stock, broth or water
1 cup fine-grind bulgur
2 cups cherry tomatoes, halved, or 2 tomatoes, seeded and diced
1/2 cucumber, peeled, seeded and diced
1/4 cup fresh lemon juice
1/4 cup chopped fresh flat-leaf (Italian) parsley
3 tablespoons chopped fresh mint
2 tablespoons extra-virgin olive oil
2 green (spring) onions, including tender green tops, finely chopped
1 tablespoon grated lemon zest
1 clove garlic, minced
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon ground allspice

Directions

In a small saucepan, bring the vegetable stock to a boil. Place the bulgur in a large, heat-proof bowl and pour in the boiling stock. Let stand until the bulgur is tender and the liquid is completely absorbed, about 15 minutes.

Add all the remaining ingredients and 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	109	Monounsaturated fat	3 g
Protein	3 g	Cholesterol	0 mg
Carbohydrate	18 g	Sodium	286 mg
Total fat	4 g	Fiber	4 g
Saturated fat	1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Vegetables	1
Carbohydrates	1
Fats	1

DIABETES MEAL PLAN EXCHANGES

Starches	1
Nonstarchy vegetables	1
Fats	1

Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Grains and grain products	1
Vegetables	1
Fats and oils	1

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Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

By Mayo Clinic Staff
April 20, 2006

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