Selasa, 08 Januari 2013

Photo: Garden Tabbouleh Recipe
Garden Tabbouleh Recipe
This hearty Middle Eastern grain salad combines bulgur wheat with cooked eggplant, bell pepper, onion, tomato, garlic, mint and lemon juice. 


1-1/2 cups  bulgur wheat (cracked wheat)
2 cups  boiling water
1-1/2 cups  finely chopped eggplant
1/2 cup  chopped red peppers
1/2 cup  finely chopped onions
2 cloves  garlic, minced
1 Tbsp.  olive oil
1 large  tomato, chopped
1 cup  finely chopped fresh parsley
1/3 cup  finely chopped fresh mint
1/2 cup  lemon juice
1/2 tsp.  ground black pepper
Lettuce leaves
WHEAT THINS Original Snacks


MIX bulgur and boiling water in large bowl; let stand 30 min. Drain well.

COOK eggplant, red peppers, onions and garlic in hot oil in large skillet on medium heat 8 to 10 min. or until vegetables are tender, stirring frequently. Remove from heat; place in large bowl. Stir in bulgur and next 5 ingredients.

REFRIGERATE 2 hours. Serve on lettuce-covered plates with WHEAT THINS.

Kitchens Tips:


Substitute a green pepper for the red pepper.

Nutritional info per serving:

Calories 270
Total fat 8 g
Saturated fat 1 g
Cholesterol 0 mg
Sodium 290 mg
Carbohydrate 46 g
Dietary fiber 7 g
Sugars 6 g
Protein 7 g
Vitamin A 25 %DV
Vitamin C 60 %DV
Calcium 6 %DV
Iron 15 %DV  

Healthy living information:

Good source of fiber
Good source of vitamin A or C
Diabetes Center

Carb choices

carb choices:

Diet exchange:
2-1/2 Starch + 1 Fat

Nutrition bonus
Bulgur wheat both provides the nutty, whole grain base for this fragrant salad and is also a good source of fiber. In addition, the red peppers contain vitamin C!From Kraft Foods 

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