Taboulleh
1 cup bulgur wheat
2 cups boiling water
2 Tbsp chopped fresh mint
1 1/2 cup chopped fresh parsley
1/2 cup chopped scallions or green onions
1/2 cup chopped green pepper
2 tomatoes, chopped fine
1/2 tsp lite salt
1/3 cup tomato paste
3 Tbsp fresh lemon juice
1 Tbsp olive oil
2 tsp minced garlic
Put the bulgur in a mixing bowl. Pour the boiling water over the bulgur. Cover with foil and let stand for 1 hour. After 1 hour, remove the excess water. The easiest way to do this is to pour the bulgur and the water into a fine mesh strainer. Let the water drain off, pressing the bulgur with your hands to remove as much of the excess water as possible. Place the drained bulgur in a bowl. Blend lemon juice, olive oil, garlic and salt with tomato paste. Add dressing and remaining ingredients to wheat and toss well to mix. Cover and refrigerate 1-2 hours to allow the flavors to blend.
Makes about 9 - 3/4 cup servings.
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Nutritional Analysis per Serving
Calories 118
Fat, g 2
Cholesterol, mg 0
Sodium, mg 80
Diabetic Exchange:
1 1/2 starch
Heart Healthy Food Sponsored by the Loma Linda International Heart Institute