Mint Medley® Tabouleh Salad with Feta, Cucumber and Olives

Mint Medley® Tabouleh Salad with Feta, Cucumber and Olives

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6 Bigelow Mint Medley Herb Tea Bags
3/4 cups Bulgur Wheat (Tabouleh)
1 1/4 cups boiling water
1 large tomato, split and cut into 1/4 inch dice
1/2 cucumber, peeled, and cut into 1/4 inch dice
3/4 - 1 cup crumbled feta cheese, about 4 ounces
1/4 cup thinly sliced scallions
1/4 cup chopped pitted Greek olives
1 1/2 tablespoons extra virgin olive oil
1 tablespoon finely chopped fresh mint
1/2 teaspoon salt or to taste
Plenty of freshly ground black pepper

Yield: Serves 4


Pour the Bulgur wheat into a bowl. In a glass measuring cup, pour one cup of boiling water over the tea bags and steep for 4-5 minutes. Remove the tea bags to a small strainer and using the back of the spoon, press as much liquid as possible back into the cup. If needed, add additional boiling water to measure 1 cup, then pour it over the Buglur wheat. Let it stand until all the liquid evaporates, about 30 minutes, stirring occasionally. Put the finished tabouleh (Bulgur wheat) in a salad bowl. Add the tomato, cucumber, feta cheese, scallions, mint and olives, turning to mix well. Pour in the olive oil; add salt and pepper and toss again. Taste to adjust the seasonings, if necessary. Serve over a bed of lettuce leaves.


Nutritional Information:

Nutritional Information Per Serving Percent of Daily Value
Calories 234
 Protein  8 grams 16%
 Carbohydrate  25 grams 8%
 Total Fat  12 grams 19%
 Alcohol  0 grams
 Cholesterol  25 milligrams 8%
 Saturated Fat  5 grams 26%
 Monounsaturated Fat  6 grams
 Polyunsaturated Fat  1 grams
 Trans Fatty Acid  0 grams
 Total Dietary Fiber  6 grams 23%
 Total Sugar  3 grams
 Percentage of Calories 
 Protein  13%
 Carbohydrate  41%
 Total Fat  46%
 Alcohol  0%
 Vitamins & Mineral 
 Sodium  689 milligrams 29%
 Potassium  281 milligrams 8%
 Vitamin A   77 Retinol Equivalent 11%
 Vitamin C  6 milligrams 11%
 Calcium  173 milligrams 17%
 Iron  2 milligrams 8%
 Vitamin D (ug)  0.1 micrograms  1%
 Thiamin  0.1 micrograms 9%
 Riboflavin  0.3 milligrams 17%
 Niacin  2 milligrams 9%
 Pyridoxine (Vitamin B6)  0.3 milligrams 13%
 Folic Acid  29 milligrams 7%
 Cobalamin (Vitamin B12)  0.5 micrograms 8%
Nutritional Recipe Features
Sugar Free
High in Fiber
Good Source of Potassium


Mint Medley® Tabouleh Salad with Feta, Cucumber and Olives

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