Ingredients

  • Boiling water
  • 3/4 cup bulgur
  • 1-1/2 cups coarsely chopped seeded tomatoes
  • 3/4 cup thinly sliced green onions and tops
  • 3/4 cup finely chopped parsley
  • 1/4 cup finely chopped mint
  • 1/3 - 2/3 cup plain fat-free yogurt
  • 1/4 - 1/3 cup lemon juice
  • 1-1/2 - 2 tablespoons olive oil
  • Salt and pepper to taste


Directions

  1. Pour boiling water over bulgur to cover; let stand 15 minutes or until bulgur is tender but slightly chewy. Drain well.
  2. Mix bulgur, tomatoes, green onions, parsley, and mint; stir in yogurt, lemon juice, and oil. Season to taste with salt and pepper. Refrigerate 1 to 2 hours for flavors to blend.

Notes:

Always a favorite – this tabbouleh version includes finely chopped mint, as well as parsley.


Recipe Yield: Serves: 8 Servings (about 1/2 cup each)

Nutritional Information Per Serving:

Calories: 88
Fat: 3 grams
Sodium: 17 milligrams
Cholesterol: 0.2 milligrams
Protein: 2.9 grams
Carbohydrates: 14 grams

Diabetic Exchanges

1/2 Vegetable, 1/2 Bread/Starch, 1/2 Fat



Book Title: 1,001 Recipes For People with Diabetes

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