Mediterranean Tabbouleh Recipe

Mediterranean Tabbouleh Recipe photo by Taste of Home

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Fresh, filling and packed with flavor, this is a great make-ahead idea for a snack or mini-meal you can enjoy all weekend! —Keith Dreitlein, Cranston, Rhode Island

This recipe is:

Healthy

Diabetic Friendly

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Mediterranean Tabbouleh Recipe

Prep: 25 min. + standing Bake: 15 min.

Yield: 8 Servings

30 15 45

Ingredients

1 cup bulgur
2 cups boiling water
5 garlic cloves, unpeeled
5 tablespoons olive oil, divided
1/2 pound peeled and deveined cooked medium shrimp, chopped
3 medium tomatoes, seeded and chopped
1 medium cucumber, chopped
1 cup chopped sweet onion
2 green onions, thinly sliced
1/2 cup minced fresh parsley
2 tablespoons minced fresh cilantro
3 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper

Directions

Place bulgur in a large bowl. Stir in boiling water. Cover and let stand for 30 minutes or until most of the liquid is absorbed.
Meanwhile, place garlic on a double thickness of heavy-duty foil. Drizzle with 1/2 teaspoon oil. Wrap foil around garlic. Bake at 425° for 15-20 minutes. Cool for 10-15 minutes.
Drain bulgur well; transfer to a large serving bowl. Stir in the shrimp, tomatoes, cucumber, onion, green onions, parsley and cilantro. Squeeze softened garlic into a small bowl and mash. Whisk in the lemon juice, salt, pepper and remaining oil; drizzle over salad. Toss to coat. Chill until serving. Yield: 8 servings.

Nutritional Facts 3/4 cup equals 195 calories, 9 g fat (1 g saturated fat), 43 mg cholesterol, 199 mg sodium, 20 g carbohydrate, 5 g fiber, 9 g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1 lean meat, 1 vegetable.

Originally published as Mediterranean Tabbouleh in Healthy Cooking August/September 2011, p42