dish
Fiesta Tabbouleh Salad

6
Serves
311
Calories
16
Nutrients
15
Vitamins

Ingredients

1 cup bulgur
2 1/2 cups water
2 tablespoons fresh cilantro , minced
2 cloves garlic , coarsely chopped
1/2 cup fresh mint leaves
1/4 cup white wine vinegar
1/2 cup olive oil
4 cups mixed greens
1/2 cup goat cheese or feta cheese, crumbled

Cooking Instructions

For the tabbouleh:

1. Place the bulgur and water in a saucepan. Cover and cook over low heat for about 20 to 30 minutes. As it cooks, the grain will absorb all the liquid.

2. When the liquid is entirely absorbed, remove the pan from the heat and allow the bulgur to stand, covered, for an additional 10 minutes.

3. In a mixing bowl, combine the bulgur with the red and yellow peppers, jalapeño pepper, tomatoes, scallions and cilantro. Toss well.

For the vinaigrette:

1. Puree the jalapeño pepper, garlic, cilantro, mint, vinegar and oil in a food processor or blender.

2. Mix the vinaigrette into the tabbouleh. Adjust the salt and pepper to taste.

3. Arrange mixed greens on 4 individual salad plates. Mound the tabbouleh in the center of the greens and sprinkle with the cheese and parsley.

Serving Size: about 1/4 cup of tabbouleh with salad

Nutrition Information

Number of Servings: 6
Calories
311
Protein
7 g
Total Carbohydrate
22 g
Dietary Fiber
5 g
Soluble Fiber
1 g
Insoluble Fiber
4 g
Sugar
2 g
Total Fat
23 g
Saturated Fat
5 g
Monounsaturated Fat
14 g
Polyunsaturated Fat
2 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
9 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
2 g
Percent Calories from Protein
9 %
Percent Calories from Carbohydrate
28 %
Percent Calories from Fat
63 %
Vitamin A
1597 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
2 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
2 mcg
Vitamin C
52 mg
Vitamin D
1 IU
Folate
25 mcg
Vitamin E
4 IU
Vitamin K
13 mcg
Pantothenic Acid
1 mg
Calcium
52 mg
Iron
2 mg
Phosphorus
138 mg
Potassium
264 mg
Sodium
134 mg
Zinc
1 mg