Page 63 - The Mediterranean Refresh

This simple Mediterranean salad of finely chopped vege-
Serves: 6
tables with plenty of fresh parsley and bulgur wheat, all
topped with lime juice and olive oil, will make your taste
buds dance.
LUNCH
Bulgur & Lime Tabouli

THE MEDITERRANEAN REFRESH INGREDIENTS INSTRUCTIONS

½ cup extra-fine
1. Wash the bulgur wheat and soak it in water
bulgur wheat
5–7 minutes. Drain very well, getting rid of all the
4 Roma tomatoes,
excess water. Once drained, cook in boiling water
very finely chopped
16-18 minutes or until tender. Set aside.
1 English cucumber,
very finely chopped
juice.
2 bunches parsley, 2. Place the tomatoes in a colander to drain excess
part of the stems 3. Combine the chopped vegetables, herbs and
removed, washed green onions in a mixing bowl or dish. Add the
and well dried, very bulgur and season with salt. Mix gently. Add the
finely chopped the lime juice and olive oil and mix again.
12–15 fresh mint 4. For the best results, cover the tabouli and
leaves, stems
removed, washed refrigerate for 30 minutes. Transfer to a serving
and well dried, very platter. If you like, serve the tabouli with a side of
finely chopped pita and romaine lettuce leaves, which act as

4 green onions, white wraps or “boats” for the tabouli.
and green parts, very
finely chopped
NUTRITION DATA FOR 1 SERVING:
salt
Calories 190kcal Sodium 79mg
3–4 tbsp. lime juice Total Carbohydrates 25g Potassium 105mg
(or lemon juice, if you Protein 3g Dietary Fiber 3g
prefer) Total Fat 10g Sugars 8g

3–4 tbsp. extra-virgin Saturated Fat 3g Vitamin A 2% Daily Value
olive oil Polyunsaturated Fat 2g Vitamin C 6% Daily Value
Monounsaturated Fat 3g Calcium 13% Daily Value
pita bread to serve Trans Fat 2g Iron 9% Daily Value
(optional) Cholesterol 13mg

romaine lettuce
leaves to serve
(optional)

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