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Refreshing Parsley and Bulgur Salad with Lemon Dressing

Yields4 ServingsPrep Time20 minsTotal Time20 mins

A vibrant salad featuring finely chopped parsley, bulgur wheat, fresh tomatoes, and mint, all tossed in a zesty lemon dressing. Best served fresh. Can be stored in the refrigerator for up to 2 days, but the salad may lose some freshness and crunch.

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Salad Ingredients
 1 cup fine bulgur wheat
 2 fresh parsley, finely chopped
 1 cup ripe tomatoes, diced
 ½ cup fresh mint leaves, finely chopped
 ¼ cup red onion, finely chopped
Dressing Ingredients
 ¼ cup fresh lemon juice
 3 extra virgin olive oil
 1 tsp salt
 ½ tsp black pepper
Preparation Steps
1

Rinse the bulgur wheat under cold water and then soak it in warm water for about 15 minutes, or until it softens. Drain any excess water and set aside.

2

In a large mixing bowl, combine the finely chopped parsley, diced tomatoes, chopped mint leaves, and red onion.

3

Add the softened bulgur wheat to the vegetable mixture and gently toss to combine.

4

In a small bowl, whisk together the fresh lemon juice, olive oil, salt, and black pepper.

5

Pour the dressing over the salad and mix well to ensure all ingredients are coated.

6

Taste and adjust seasoning if necessary. Serve immediately for the best flavor and texture.

Notes

Best served fresh. Can be stored in the refrigerator for up to 2 days, but the salad may lose some freshness and crunch.

Nutrition Facts

0 servings

Serving size

1 cup

Amount per serving
Calories150
% Daily Value *
Total Fat 7g9%

Saturated Fat 1g5%
Trans Fat 0g
Monounsaturated Fat 5g
Polyunsaturated Fat 2g
Cholesterol 0mg
Sodium 200mg9%
Total Carbohydrate 20g8%

Dietary Fiber 4g15%
Total Sugars 2g
Includes 0g Added Sugars0%
Protein 4g
Vitamin A 500mcg56%
Vitamin C 30mg34%
Calcium 50mg4%
Iron 1.5mg9%
Potassium 350mg8%
Vitamin D 0mcg0%
Vitamin E 1mg7%
Vitamin K 150mcg125%
Thiamin 0.1mg9%
Riboflavin 0.1mg8%
Niacin 1mg7%
Vitamin B6 0.1mg6%
Folate 40mcg10%
Vitamin B12 0mg0%
Biotin 0mcg0%
Pantothenic Acid 0.5mg10%
Phosphorus 100mg8%
Iodine 0mcg0%
Magnesium 30mg8%
Zinc 0.5mg5%
Selenium 0mcg0%
Copper 0.2mg23%
Manganese 0.5mg22%
Chromium 0mcg0%
Molybdenum 0mcg0%
Chloride 0mg0%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.