- Place bulgur in a colander; rinse with cold water. In a large bowl combine bulgur and the next four ingredients (through mint).
- For dressing, in a screw-top jar combine water, oil, lemon juice, and salt. Cover and shake well. Drizzle dressing over bulgur mixture; toss to coat. Cover and chill 4 to 24 hours. Stir tomato into bulgur mixture just before serving. Serve in a lettuce-lined bowl and, if desired, with lemon slices.
From the Test Kitchen
Wheat Berry Tabbouleh:
Prepare as directed except omit bulgur. In a large bowl combine 2 2/3 cups cooked wheat berries*, tomato, cucumber, parsley, green onions, and mint. Prepare dressing as directed except omit the 2 Tbsp. water. Serve immediately or chill up to 4 hours. Serve in a lettuce-lined bowl and, if desired, with lemon slices.
To cook wheat berries, bring one 14.5-oz. can vegetable or chicken broth and 1/4 cup water to boiling. Add 1 cup wheat berries. Return to boiling; reduce heat. Simmer, covered, 45 to 60 minutes or until tender; drain. Cover and chill up to 3 days.
Tabbouleh wrap or pita:
To fill an 8-inch flour tortilla for a wrap, place several lettuce leaves in the center of the tortilla. Using a slotted spoon, top lettuce with 1/2 cup of the tabbouleh mixture. Fold bottom of tortilla half way over the tabbouleh. Fold over sides and secure with a toothpick, forming a pocket. Or line pita bread halves with lettuce leaves. Place 1/2 cup of the tabbouleh mixture into the pocket of each bread half.
Per serving: 240 cal., 8 g total fat (1 g sat. fat, 0 g trans fat), 0 mg chol., 323 mg sodium, 37 g carb., 3 g fiber, 7 g pro.
Exchanges: 2 Starch, .5 Vegetable, 1.5 Fat
Nutrition Facts (Classic Tabbouleh)
- Per serving:
- 161 kcal ,
- 9 g fat
- (1 g sat. fat ,
- 2 g polyunsaturated fat ,
- 5 g monounsaturated fat ),
- 0 mg chol. ,
- 128 mg sodium ,
- 20 g carb. ,
- 5 g fiber ,
- 3 g pro.