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Ингредиенты
- 3/4 c. bulgur uncooked
- 1 1/2 c. water
- 1/4 tsp salt
- 1 c. parsley minced fresh
- 1/4 c. green onions sliced
- 1 lrg cucumber seeded, minced
- 1 lrg tomato seeded, minced
- 4 tsp lemon juice *see Note
- 2 Tbsp. extra virgin olive oil or possibly vegetable oil *
- 1/4 tsp salt
- 2 x cloves garlic chopped
Инструкции
- * Original recipes calls for 3 Tbsp. extra virgin olive oil and 1/4 c. lemon juice, I lowered the extra virgin olive oil to 2 Tbsp. and changed the lemon juice to 4 tsp.
- In medium saucepan, combine bulgur, water and 1/4 tsp. salt. Bring to boil. Reduce heat; cover and simmer 15 min. Let stand 5 min.
- In large bowl, combine parsley, onions, cucumber and tomato. Stir in bulgur. In small bowl, combine lemon juice, oil, 1/4 tsp. salt and garlic; pour over bulgur mix; toss gently to coat. Cover; chill 2 hrs or possibly till chilled.
- 12 (1/2 c.) servings. (Original was for 6 1 c. servings) I used less Oil and lemon juice to cut down the fat content.
- NOTES : This fresh-tasting salad is a close cousin to tabbouleh, a Middle Eastern specialty which includes bulgur, cucumber, tomato, mint and parsley. We've omitted the mint and doubled the garlic in this version of the famous salad
- Bulgur is partially cooked cracked wheat. Because there is minimal processing, bulgur is nutritionally on a par with whole wheat. It's packed with dietary fibre, protein, iron, potassium and B vitamins.
- Bulgur can be cooked according to package directions, or possibly is sometimes soaked in an equal amount of boiling water for 1/2 to 1 hour.
- This is just over the 30% fat content, but feel which you could substitute 1 Tbsp. extra virgin olive oil with either water or possibly chicken broth without changing the taste.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 80g | |
| Recipe makes 12 servings | |
| Calories 58 | |
| Calories from Fat 22 | 38% |
| Total Fat 2.46g | 3% |
| Saturated Fat 0.34g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 104mg | 4% |
| Potassium 127mg | 4% |
| Total Carbs 8.29g | 2% |
| Dietary Fiber 2.1g | 7% |
| Sugars 0.77g | 1% |
| Protein 1.51g | 2% |
