Recipe: Tabouli Salad

Eat whole grains for a healthy heart--most people know this to be true but did you know that bulgur wheat is a whole grain? Try this easy, light and delicious tabouli salad with heart-healthy whole grains!

Food weight: 2.0

INGREDIENTS:

1 cup bulgur wheat

2 cups boiling water

1 cucumber, peeled and diced

2 cups diced plum tomatoes

¾ cup diced red onion

3 tablespoons extra virgin olive oil

3 tablespoons fresh lemon juice

2 cloves fresh garlic, minced

2 cups fresh parsley, chopped

Salt and pepper to taste

DIRECTIONS:

Place bulgur wheat in  a large stainless steel bowl and pour boiling water over it. Let bulgur wheat soak for 30 minutes. Drain bulgur wheat and set aside. In a separate salad bowl, mix together cucumber, tomatoes and onion. Mix together the dressing in another bowl—combine olive oil, lemon juice, garlic salt and pepper. Pour over vegetables and toss. Add in bulgur and toss. Add in parsley, stir and refrigerate for at least one hour before serving

Serves 6

Nutrition per 1 cup serving:

Food weight: 2.0

Calories: 180 kcal

Sodium:20 mg

Potassium: 412 mg

Magnesium: 56 mg

Calcium: 141 mg

Fat: 8 g

Saturated Fat: 1 g

Cholesterol: 0 mg

Carbohydrate: 26 g

Dietary fiber: 7 g

Sugars: 4 g     

Protein: 5 g