Tabbouleh - Armenian Cracked Wheat Salad Recipe

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Tabbouleh -  Armenian Cracked Wheat Salad
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  1. Soak bulgur in cold water to cover, for an hour or so.
  2. Squeeze out the water with hands and mix with other ingredients except oil, lemon juice and salt.
  3. Mix with olive oil, lemon juice and salt, using proportions agreeable to your taste.
  4. It is important that vegetables be minced very fine.
  5. Serve in a bowl or dish surrounded with Romaine leaves or fresh tender grape leaves.
  6. The leaves are used to scoop up the salad.
  7. Prepare the mixture early enough so flavors blend.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 144.6 Kcal (605 kJ)
Calories from fat 68.37 Kcal
% Daily Value*
Total Fat 7.6g 12%
Sodium 5.49mg 0%
Potassium 163.81mg 3%
Total Carbs 17.73g 6%
Sugars 1.02g 4%
Dietary Fiber 4.18g 17%
Protein 2.8g 6%
Vitamin C 7.5mg 13%
Iron 6.4mg 35%
Calcium 13.5mg 1%
Amount Per 100 g
Calories 226.01 Kcal (946 kJ)
Calories from fat 106.87 Kcal
% Daily Value*
Total Fat 11.87g 12%
Sodium 8.58mg 0%
Potassium 256.04mg 3%
Total Carbs 27.72g 6%
Sugars 1.6g 4%
Dietary Fiber 6.53g 17%
Protein 4.38g 6%
Vitamin C 11.8mg 13%
Vitamin A 0.1mg 2%
Iron 9.9mg 35%
Calcium 21.1mg 1%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.7
  • 4

Good Points

  • saturated fat free,
  • very low sodium,
  • cholesterol free,
  • high fiber

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