Parsley, Tomato and Bulgar Wheat Salad

A refreshing vegetarian salad where bulgar wheat absorbs tomato juices, mixed with fresh herbs, lemon juice, and olive oil.

Vegetarian Vegan Healthy Salad Tabbouleh

Estimated Nutrition

Calories

246.3

kcal / serving

985.2 kcal total

Carbs

17.9g

per serving

71.4 g total

Fat

18.2g

per serving

72.8 g total

Protein

2.8g

per serving

11.2 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

Fruits

piece

Lemon

juice only

GrainsCereals

Bulgar Wheat

fine

NutsSeeds

400

Flat leaf Parsley

very finely chopped

Mint

leaves only, very finely chopped

0.25

tsp

Cinnamon

ground

0.5

tsp

Allspice

ground

0.5

tsp

Black Pepper

finely ground

piece

Salt

to taste

OilsFats

Extra Virgin Olive Oil

approximately 5 tablespoons

Vegetables

600

Tomatoes

firm, diced into 0.5cm cubes

0.5

bunch

Spring Onions

trimmed and very thinly sliced

piece

Little Gem Lettuces

washed and quartered

Method

Rinse bulgar wheat in cold water, drain, and place in a bowl.

Layer tomatoes, onions, parsley, and mint over the wheat.

Cover with a towel and rest for thirty minutes to soften grain.

Season with cinnamon, allspice, pepper, and salt.

Add lemon juice and olive oil then mix the salad well.

Serve immediately with lettuce hearts or vine leaves.