9 15 243
Ingredients Minutes Calories
Prep Cook Meals
15 min 0 min 2
Health Rating

Ingredients for 2 meals

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1 1/2 bunch Parsley, Italian, fresh
1/8 cup Bulgur, dry
2 stalk(s) Green onion, scallion, ramp
1/8 cup Mint, fresh (chopped)
1 large Tomato (diced)
3/4 tsp Salt (to taste)
1/8 tsp Black pepper (to taste)
1/8 cup Lemon juice (to 1/3 cup as needed)
1/8 cup Extra virgin olive oil


Wash parsley well, drain and shake out excess moisture.

Soak crushed wheat in water in a large mixing bowl for 2 minutes. Drain well. Set aside while preparing other ingredients.

Remove stems from parsley and discard. Chop parsley very fine. Add to wheat.

Chop onions fine and add to the mixture along with the remaining ingredients.

If not serving immediately, do not add tomatoes and onions until just before serving. Toss well.

Serve with romaine lettuce leaves, using to scoop up salad for eating.

Serve with kibbi nayli, hommour bi tahini, shish kabob.

Nutrition Facts

Per Portion

Calories 243
Calories from fat 132
Calories from saturated fat 18.6
Total Fat 14.7 g
Saturated Fat 2.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 10.2 g
Cholesterol 0
Sodium 958 mg
Potassium 913 mg
Total Carbohydrate 21.8 g
Dietary Fiber 7.5 g
Sugars 4.0 g
Protein 5.8 g

Dietary servings

Per Portion

Fruit 0.1
Grain 0.5
Vegetables 2.9

Energy sources