Name: Mint Tabbouleh
Prep time: 10 min
Cook time: 45 min
Yield: 4 servings
Ingredients: olive oil; lime juice; garlic (fresh); bulgur wheat; water; plum tomatoes; parsley (fresh); green onions; mint (fresh)

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55 minutes

Adjust servings

dairy-free

gluten-free

(?)

Has gluten from:

bulgur wheat

kid friendly

has meat

has pasta

has seafood

mediterranean

(?)

Not Mediterranean due to:

bulgur wheat

vegan

vegetarian

pescetarian

paleo

This recipe has no customizations.

Bon Appétit

This recipe fits right into a balanced diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 0.6% of RDA
• Calories: 13.1% of RDA
• Carbs: 11.2% of RDA
• Fat (total lipid): 23.1% of RDA
• Fiber: 18.1% of RDA
• Fructose: 0.3% of RDA
• Protein: 4.7% of RDA
• Sodium: 2.2% of RDA
• Sugar: 1.9% of RDA

• Vitamin A (IU): 33.1% of RDA
• Vitamin B6: 9.2% of RDA
• Vitamin C: 32.3% of RDA
• Iron: 0.6% of RDA
• Magnesium: 19.0% of RDA
• Manganese: 23.3% of RDA
• Niacin: 12.1% of RDA
• Potassium: 9.0% of RDA
• Zinc: 5.6% of RDA

If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.

INGREDIENTS

Amount

Measure

Ingredient

1/4

cups

olive oil

1/4

cups

lime juice

freshly squeezed.

cloves

garlic (fresh)

minced.

cup

bulgur wheat

uncooked.

cup

water

boiling.

cup

plum tomato

diced.

1/2

cups

parsley (fresh)

chopped.

whole

green onions

chopped.

tbsp

mint (fresh)

chopped.

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PREPARATION

Whisk oil, lemon juice, and garlic in small bowl to blend; set aside.

Place bulgur in large bowl. Mix in 1 cup boiling water. Let stand until bulgur is tender and water is absorbed, about 15 minutes.

Mix in tomatoes, parsley, green onions, and mint. Add oil mixture; toss to blend. Season with salt and pepper.

Let stand at least 30 minutes to blend flavors. (Can be made 1 day ahead. Cover; chill.)

NUTRITION

This recipe has the following nutrient totals:

Calories 262

Protein 5.33 g

Carbohydrates 30.7 g

Iron 0.11 mg

Fiber 5.08 g

Calcium 5.83 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.