Tabbouleh Primavera
Ingredients
- 1 head Boston lettuce, leaves separated ⓘ
- 1 tsp. freshly ground black pepper ⓘ
- 1 cup bulgur wheat ⓘ
- 1 lb. thin asparagus, trimmed and cut into 1/2-inch pieces ⓘ
- 1 medium red bell pepper, finely diced (1 cup) ⓘ
- 5 Tbs. olive oil ⓘ
- 4 oz. crunchy sprouts, mixed bean sprouts or radish sprouts
- 4 scallions, thinly sliced ⓘ
- 2 medium carrots, shredded (1 cup) ⓘ
- 2 medium tomatoes, cut into 12-inch dice (1 12 cups)
- 13 cup chopped fresh flat-leaf parsley ⓘ
- 3 to 4 Tbs. fresh lemon juice ⓘ
- 2 Tbs. chopped fresh mint (optional) ⓘ
- 1 tsp. salt ⓘ
Instructions
- In medium saucepan, bring 3 cups water to a boil over high heat.
- Stir in bulgur.
- Reduce heat to low, cover and simmer until tender, about 15 minutes.
- Drain in fine-meshed sieve and let cool to room temperature, about 15 minutes.
- Meanwhile, in medium skillet, combine asparagus and 1/2 cup water.
- Cover and simmer over high heat for 2 minutes.
- Drain and rinse under cold water until cool.
- Return asparagus to skillet with bell pepper and 1 tablespoon olive oil.
- Cook over high heat until crisp-tender, about 2 minutes.
- In large bowl, combine asparagus mixture, cooled bulgur and remaining 4 tablespoons olive oil.
- Add remaining ingredients except lettuce and toss well.
- Serve over lettuce leaves.
Nutrition & Diet Analysis (per serving)
520
kcal
26% DV
Protein
Fat
Carbs
Diet fit
High-fiber
Contains
Wheat/Gluten
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).