Maritza B.: "The chutney has a nice texture that works best wh…" Read More
16Ingredients
270Calories
75Minutes

Tabbouleh is the perfect dish to make after a successful trip to the farmer's market. Fresh peppers, tomatoes, cucumber, and herbs are a flavorful and vibrant combination. Bulgur wheat adds a filling and earthy element. This dish is great as a side to just about any meat, or you can add a spoonful to the top of a salad for an extra bit of flavor or some complex carbs.

Ingredients

  • 1 cup bulgur wheat (cooked)
  • 3 tablespoons extra-virgin olive oil
  • 4 tablespoons lemon juice
  • 1 red onion
  • 1 red pepper (or green, diced)
  • 3 tomatoes (beef heart, diced)
  • 6 cherry tomatoes (in quarters)
  • 6 physalis (cut into quarters)
  • 1 cucumber (cut into cubes)
  • 2 tablespoons fresh parsley (chopped)
  • 1 tablespoon coriander (chopped)
  • 1 tablespoon basil (chopped)
  • salt (to taste)
  • pepper (to taste)
  • 1/2 teaspoon cumin
  • 2 tablespoons mint (chopped)

Directions

  1. Prepare the bulgur wheat according to the instructions.
  2. Pour the cooled and drained bulgur wheat in a serving dish.
  3. Mix the olive oil and lemon juice in a jug, and season with salt and pepper.
  4. Drizzle this sauce over the bulgur, cover, and marinate for about 1 hour.
  5. Mix the red onion, pepper, tomatoes, phsyalis, cucumber, parsley, coriander, and basil. Season with a pinch of salt, and let stand for 1 hour.
  6. When cutting the tomatoes into cubes, take the juice and mix it in with the remaining vegetables.
  7. Add the vegetables mixture to the bulgur wheat, stir in the cumin, and mix well.
  8. To serve, garnish with a few mint leaves.
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NutritionView more

270Calories
Sodium9%DV210mg
Fat17%DV11g
Protein14%DV7g
Carbs14%DV42g
Fiber40%DV10g

PER SERVING *

Calories270Calories from Fat100
% DAILY VALUE*
Total Fat11g17%
Saturated Fat1.5g8%
Trans Fat
Cholesterol
Sodium210mg9%
Potassium710mg20%
Protein7g14%
Calories from Fat100
% DAILY VALUE*
Total Carbohydrate42g14%
Dietary Fiber10g40%
Sugars8g16%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Reviews(1)

Yummly User
Maritza B. 26 May 2015
The chutney has a nice texture that works best when the onions are not chopped up small. I used it to top pies and muffins giving my pastries a sweet and sour punch. It pairs well with other fruits too, especially apples and peaches.