Best-Ever Tabbouleh Salad

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Best-Ever Tabbouleh Salad


Protein, vitamins A, C, and K enhance your baby’s cell, brain and nervous system development, and fiber helps your digestion.

Tabbouleh is a super-healthy Middle Eastern dish made from bulgur wheat and vegetables. Packaged tabbouleh mixes are convenient and tasty, and a good starting point for adding other ingredients. If you can’t find bulgur wheat, feel free to swap out with your favorite whole grain or a mix of grains. Serve this salad with hummus (the traditional pair), create a pita pocket with additional veggies and cheese, add it to your salad in a jar, or serve it as a side dish (especially good with grilled foods). This salad keeps for two days refrigerated.

Serves 4 to 6 (makes about 4 cups)
1 (6-ounce package) tabbouleh, such as Near East Taboule Wheat Salad
2 tablespoons freshly squeezed lemon juice, or to taste
3 tablespoons olive oil or canola oil
2 tomatoes, diced
2/3 cup diced red bell pepper (1/2 red bell pepper)
1/2 cup canned chickpeas, or your favorite beans, drained and rinsed
1/2 cup pine nuts or other nuts, toasted
1/4 cup pumpkin or sunflower seeds
Salt and freshly ground pepper, to taste
1/4 cup chopped fresh parsley

Place the contents of the tabbouleh package in a medium-size bowl and add boiling water (not cold water) in the amount stated on the package. Stir, then cover and let sit for 20 minutes. Add the remaining ingredients and mix thoroughly. Adjust the seasoning, add the chopped parsley and serve.

Complete meal ideas

Protein, such as meat, poultry, seafood, eggs, dairy, or plant-based
Green salad or vegetable (Greek-style Broccoli)
Reduced-fat milk or yogurt
Fruit with vitamin C

Complete meal ideas and tips for diabetes
Reduce your portion size, if necessary
Protein, such as meat, poultry, seafood, eggs, dairy, or plant-based
Green salad or non-starchy vegetable with vitamin C (Greek-style Broccoli)
Reduced-fat milk or unsweetened reduced-fat yogurt, 1 CARB

Approximate nutritional information: Serving size: 3/4 cup tabbouleh salad
Calories: 332 cals; Protein: 10 g; Carbohydrates: 36 g; Fat: 20 g; Fiber: 9 g; Sodium: 331 mg; Vitamin A: 1,262 IU; Vitamin C: 36 mg; Vitamin K: 66 mg; Copper: .3 mg; Magnesium: 97 mg; Manganese: 1 mg; 2 CARBS

Source: Eating for Pregnancy: Your Essential Month-by-Month Nutrition Guide and Cookbook