Super fresh-tasting, almost summery, this easy tabbouleh salad of bulgur (more on that in a minute), bright parsley and mint, chopped vegetables and chicken is just the thing for lunch.
Bulgur, a cracked and partially cooked wheat grain, is typically used in tabbouleh, the Middle Eastern mix with parsley and tomato that’s often served with pita bread. Here, it gets a bit more protein and some extra veggies. Bulgur is super-easy to prepare: Like couscous, it just gets covered with boiling water and left to soften. This lunchbox-friendly salad comes together in a snap, and it has about 150 calories per serving. Nice!
For a twist, spoon some of this tabbouleh and chicken salad into a whole-grain pita or tortilla for an easy and healthy sandwich.
tabbouleh salad with chicken
(serves 4)
1/2 cup bulgur
1/2 cup boiling water
1 1/2 cups diced tomato
1 cup diced cooked chicken
3/4 cup minced fresh parsley
1/2 red bell pepper, in 1/4-inch dice
1/2 cucumber, peeled and seeded, in 1/4-inch dice
1 Tbsp. minced fresh mint
1 Tbsp. snipped fresh chives
juice of 1 lemon
1 Tbsp. good olive oil or lemon olive oil
1/2 tsp. coarse salt
1/4 tsp. freshly ground black pepper
In a small bowl, cover bulgur with 1/2 cup of boiling water; cover and let sit 15 minutes until water is absorbed and bulgur has a texture like al dente pasta. In a salad bowl, throw together all the ingredients and toss to coat with lemon juice and olive oil. Taste and adjust seasoning if needed. Serve at room temperature.
This looks wonderful and healthy! And … I have most of the ingredients on hand. Thanks for sharing. 🙂
Looks delicious! I just posted my “go-to”, Easy Grilled Chicken on Salad recipe. Enjoy!
http://frenchtwistedwoman.com/2012/02/25/easy-grilled-chicken-on-salad/
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