Recipe: Tabbouleh salad (cracked wheat salad)

Dietitian's tip: Wrap this Middle Eastern salad in lettuce, tuck it in a pita pocket or serve it as a side dish. This salad also goes well with lavosh — a round, thin crispbread.

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving

Low sodium = no more than 140 mg of sodium per serving

SERVES 8

Ingredients

1 1/2 cups water

3/4 cup bulgur (cracked wheat), rinsed and drained

1 cup diced, seeded tomatoes

1 cup chopped parsley

1/2 cup chopped scallions or green onions

1 teaspoon dill weed

4 black olives, sliced

1/4 cup raisins

1/4 cup lemon juice

2 tablespoons extra-virgin olive oil

Freshly ground black pepper, to taste

Directions

In a small saucepan, bring the water to a boil. Remove from heat and add the bulgur. Cover and let stand until the bulgur is tender and the liquid is completely absorbed, about 15 to 20 minutes.

In a large bowl, add the bulgur and the remaining ingredients. Toss gently just until the ingredients are evenly distributed. Cover and refrigerate for 2 hours to allow the flavors to blend. Serve chilled.

Nutritional Analysis

(per serving)

Calories	101	Cholesterol	0 mg
Protein	2 g	Sodium	60 mg
Carbohydrate	16 g	Fiber	4 g
Total fat	4 g	Potassium	211 mg
Saturated fat	0.5 g	Calcium	27 mg
Monounsaturated fat	3 g