Classic Tabouli

1. Soak:

2. 2 c cracked wheat (bulghur) in 2 c very hot water until water is absorbed, about 30 minutes.

3. Drain excess water and squeeze dry.

4. Chop, mix and set aside:

5. 1 cucumber.

6. 2 small tomatoes.

7. 1 bunch green onions.

8. 1/4 - 1/2 cup fresh chopped mint, to taste.

9. 2 c fresh parsley.

10. 1 clove garlic.

11. Dressing:

12. 1/2 c fresh lemon juice.

13. 3/4 c extra virgin olive oil.

14. 1 tbsp pepper.

15. 2 tsp salt, or to taste.

16. Combine ingredients and serve chilled or at room temperature. Makes about 8 cups, 12 to 16 servings.

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Nutrient	Quantity
Total fats	1.9591 g
Protein	7.1763 g
Carbohydrates	32.2734 g
Energy	140.189 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0424 g
Water	965.4581 g
Aspartic acid	0.7533 g
Calcium, Ca	291.157 mg
Lutein + zeaxanthin	6971.086 g
Fiber, total dietary	8.8387 g
Carotene, beta	6951.54 g
Niacin	2.9695 mg
Vitamin A, RAE	588.703 g
Arginine	0.2707 g
Riboflavin	0.2205 mg
Tocopherol, beta	0.0286 mg
Fatty acids, total polyunsaturated 15:0	0.0012 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0215 g
Glutamic acid	1.4087 g
Sodium, Na	90.97 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0167 g
Total lipid (fat)	1.9591 g
Manganese, Mn	1.4265 mg
Fructose	4.7561 g
Proline	0.399 g
Fatty acids, total saturated 16:0	0.2203 g
Fatty acids, total saturated 8:0	0.007 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0146 g
Sucrose	0.5572 g
Choline, total	41.4917 mg
Sugars, total	10.692 g
Serine	0.2652 g
Fatty acids, total saturated 10:0	0.027 g
Fatty acids, total saturated 18:0	0.0941 g
Vitamin B-6	0.4084 mg
Selenium, Se	1.3181 g
Ash	4.888 g
Fatty acids, total saturated 18:1 undifferentiated	0.454 g
Pantothenic acid	1.1856 mg
Phenylalanine	0.2792 g
Copper, Cu	0.4823 mg
Betaine	0.9001 mg
Thiamin	0.2414 mg
Methionine	0.0764 g
Iron, Fe	9.0412 mg
Carbohydrate, by difference	32.2734 g
Phosphorus, P	163.492 mg
Folate, total	242.643 g
Tocopherol, gamma	1.3382 mg
Lycopene	4684.24 g
Alanine	0.3546 g
Valine	0.3085 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0105 g
Fatty acids, total saturated 18:2 undifferentiated	0.3821 g
Glycine	0.27 g
Carotene, alpha	196.088 g
Glucose (dextrose)	4.2898 g
Fatty acids, total saturated 14:0	0.0193 g
Zinc, Zn	1.9793 mg
Isoleucine	0.228 g
Maltose	0.0104 g
Fatty acids, total saturated 12:0	0.0076 g
Fatty acids, total polyunsaturated	0.4352 g
Fatty acids, total saturated 14:1	0.0035 g
Leucine	0.3997 g
Tocotrienol, alpha	0.1184 mg
Vitamin A, IU	11779.393 IU
Folate, DFE	242.643 g
Tryptophan	0.0761 g
Vitamin C, total ascorbic acid	235.596 mg
Phytosterols	39.648 mg
Galactose	0.0104 g
Fatty acids, total polyunsaturated 18:1 c	0.0495 g
Fatty acids, total saturated 6:0	0.0008 g
Starch	0.8632 g
Tyrosine	0.171 g
Vitamin K (phylloquinone)	2010.7803 g
Fatty acids, total saturated	0.3954 g
Histidine	0.1235 g
Fatty acids, total monounsaturated	0.4742 g
Threonine	0.2368 g
Folate, food	242.643 g
Cryptoxanthin, beta	33.645 g
Vitamin E (alpha-tocopherol)	2.1712 mg
Magnesium, Mg	122.889 mg
Lysine	0.3215 g
Potassium, K	1478.411 mg
Cystine	0.0489 g
Fluoride, F	7.8978 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Lemon juice	0.5 cup	26.84	8.418	0.2928
Extra virgin olive oil	0.5 cup	0	0	0
Tomato	2	32.76	7.0798	0.364
Cucumber	1	15.6	3.7752	0.1144
Parsley	2 cups	43.2	7.596	0.948
Wheat	2 cups	0	0	0
Water	2 cups	0	0	0
Pepper	1 tablespoon	17.319	4.4126	0.2249
Garlic Clove	1	4.47	0.9918	0.015
Green Onion	1 bunch	0	0	0
mint	0.75 cup	0	0	0