Tabbouleh Salad
- 6 Servings
- 120 Calories per Serving
A refreshing side dish for a warm day. Great on a buffet table any time.
Ingredient List
- 1 cup water
- 1 cup uncooked bulgur
- 1 clove garlic, finely minced
- 2 plum (Roma) tomatoes, seeded and finely chopped
- 1 cup peeled, seeded, and finely chopped cucumber
- 1/4 cup chopped fresh parsley
- 3/4 cup Mountain High® original or lowfat plain yoghurt
- 1/2 teaspoon salt
- 1 teaspoon grated lemon peel
- 1/2 teaspoon finely chopped fresh mint leaves
- 6 lettuce leaves
Preparation
- In medium bowl, combine bulgur and boiling water. Let stand 15 to 20 minutes or until bulgur has doubled in size and water is absorbed.
- In a medium bowl, combine remaining ingredients and mix well. Add bulgur and mix again. Cover and chill for 1 to 2 hours to blend flavors.
- To serve, pack mixture into a 1/2-cup measuring cup. Invert onto a lettuce leaf placed on a salad plate. Tap bottom of cup firmly to release salad. Repeat with remaining salad.
- Cover and refrigerate any leftover salad.
Nutrition Information
Servings: 6
Serving size: 1 Serving
Amount per serving (Calories ): 120
| Food component / Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 1g | 2% |
| Saturated Fat | ½g | 3% |
| Trans Fat | 0g | % Value not available |
| Cholesterol | 0mg | 0% |
| Sodium | 230mg | 10% |
| Total Carbohydrate | 22g | 7% |
| Dietary Fiber | 5g | 20% |
| Soluble Fiber | 0g | % Value not available |
| Sugars | 3g | % Value not available |
| Protein | 5g | % Value not available |
| Vitamin D | Value not available | 0% |
| Vitamin E | Value not available | 0% |
| Calcium | Value not available | 8% |
| Iron | Value not available | 6% |
| Potassium | 290mg | 8% |
| Thiamin | Value not available | 6% |
| Riboflavin | Value not available | 4% |
| Niacin | Value not available | 8% |
| Vitamin B6 | Value not available | 6% |
| Vitamin B12 | Value not available | 0% |
| Pantothenic Acid | Value not available | 4% |
| Phosphorus | Value not available | 8% |
| Magnesium | Value not available | 10% |
| Zinc | Value not available | 4% |
| Manganese | Value not available | 40% |
| Selenium | Value not available | 0% |
| Copper | Value not available | 6% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||
Exchanges
- Starch 1&½,
- Fruit 0,
- Other Carbohydrate 0,
- Skim Milk 0,
- Low-Fat Milk 0,
- Milk 0,
- Vegetable ½,
- Very Lean Meat 0,
- Lean Meat 0,
- Medium-Fat Meat 0,
- High-Fat Meat 0,
- Fat 0,
- Fruits 0c,
- Vegetables ½c,
- Grains 1oz-eq,
- Meat & Beans 0oz-eq,
- Dairy 0c,
- Fats & Oils 0tsp
Carbohydrate Choice
- Choices per serving1&½
