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Tabouli (Lebanese Bulghur, Parsley, and Mint Salad) Recipe

Tabouli (Lebanese Bulghur, Parsley, and Mint Salad) Recipe

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Tabouli (Lebanese Bulghur, Parsley, and Mint Salad)

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Ingredients:

Serving

1 cup medium bulgar wheat (#2)
2 -3 bunches parsley, stemmed and chopped , depending on size
1 -2 bunch fresh mint leaves, finely chopped , depending on size, more to taste
2 bunches green onions, chopped
4 -5 ripe firm tomatoes, partially seeded and chopped
3 -5 lemons , juice of, to taste
1/2 cup extra virgin olive oil , to taste
salt & fresh ground pepper

Directions:

This recipe is a breeze if you have a food processor, a little more work if you don't.
If using a processor, chop parsley and mint together, using a pulsing action, to ensure that you don't end up pureeing them, and remove to a bowl.
Repeat with green onions, and add it bowl.
Chop tomatoes, preferably by hand, into about 1/4 dice, and add to bowl.
If you are making this for company, you might want to chop everything by hand.
It makes a much prettier dish than when made in the processor, but I never bother when it is for personal consumption; I just take a little care when using the processor.
Wash bulghur thoroughly, drain, and soak in fresh hot water for about 1 hour.
Drain and squeeze as dry as possible, and combine with vegetables.
Drizzle with lemon juice and olive oil.
Add salt and pepper to taste, and toss thoroughly.
You can be quite generous with the pepper.
Refrigerate for about an hour, taste, and adjust salt and pepper.
In addition to serving a a salad or part of a meza appetizer assortment, it is also good as dressing on a falafel or lamb sandwich in pita bread.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	146.33 Kcal (613 kJ)
Calories from fat	133.12 Kcal
		% Daily Value*
Total Fat	14.79g	23%
Sodium	3.24mg	0%
Potassium	129.32mg	3%
Total Carbs	4.2g	1%
Sugars	2.07g	8%
Dietary Fiber	1.29g	5%
Protein	0.68g	1%
Vitamin C	21.1mg	35%
Iron	0.3mg	2%
Calcium	13mg	1%

Amount Per 100 g
Calories	178.51 Kcal (747 kJ)
Calories from fat	162.39 Kcal
		% Daily Value*
Total Fat	18.04g	23%
Sodium	3.96mg	0%
Potassium	157.76mg	3%
Total Carbs	5.13g	1%
Sugars	2.52g	8%
Dietary Fiber	1.57g	5%
Protein	0.83g	1%
Vitamin C	25.7mg	35%
Iron	0.4mg	2%
Calcium	15.9mg	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.

Tastes

salty
savory
bitter
sweet

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