Healthy Recipe – Tabouli

Recommended by Meriter’s Clinical Dietitian, Krista Kohls   

Ingredients:

  • 1 cup dry bulgur wheat
  • 1 1/2 cup boiling water
  • 1/2 tsp salt
  • 1/4 cup fresh lemon juice
  • 1 heaping tsp crushed garlic
  • 1/2 cup chopped scallions (white and green parts)
  • 10-12 leaves chopped fresh mint
  • 1/4 cup good olive oil
  • Fresh black pepper
  • 2 med tomatoes, diced
  • 1 packed cup freshly chopped parsley
  • 1 chopped cucumber

Optional Ingredients:

  • 1/2 cup cooked chickpeas
  • 1 chopped green pepper
  • 1/2 cup grated carrot

Combine first 3 ingredients in a bowl. Cover and let sit for 15-20 minutes, or until bulgur is chewable. Add lemon juice, garlic, scallions, mint, oil, black pepper and mix.  Refrigerate 2-3 hours. Just before serving add veggies (including parsley) and mix gently.

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