Bulgur And Parsley Salad Recipe

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0 votes | 547 views
Servings: 12

Ingredients

Cost per serving $0.37 view details

Directions

  1. * 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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
  6. 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.
  7. 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.
  8. 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%
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