Mint Medley® Tabouleh Salad with Feta, Cucumber and Olives
Ingredients:
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
Instructions:
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 |
|
12% |
| 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 |