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Robin's Tabouli with Flax

Ingredients

  • 2/3 cup dry cracked wheat (bulghur)
  • 2 tablespoons ground flax seed (optional)
  • 1 bunch parsley, finely chopped (about 2 cups)
  • 1/4 cup chopped mint leaves
  • 4 sliced green onions (including the green part) (about 2 cups)
  • 2 chopped fresh tomatoes (about 2 cups)
  • 1/4 cup lemon juice
  • 1/4 cup olive oil
  • 1/2 teaspoon salt
  • Pepper, fresh, coarsely ground, to taste
  • 1 chopped avocado (optional)

Directions

  1. Place cracked wheat and flax seed in a medium-size glass or ceramic bowl. Pour 2 cups of boiling water over it and let stand about 1 hour, until cracked wheat has plumped up and become tender.
  2. Drain well.
  3. In a large bowl, combine drained cracked wheat with parsley, mint, onions, tomatoes, and avocado.
  4. Combine in a glass: olive oil, salt, pepper and lemon juice. Shake well and pour gradually over mixture.

Notes

  • 2/3 cup bulghur will plump to about 3-4 cups.
  • Additional vegetables may be added during step 3.
  • Provides both whole grains and vegetables in one dish.
  • Keeps well in refrigerator for up to 3 days.

Total fat may be slightly higher than the sum of individual fat totals due to rounding or lack of available information (some food items in the software do not have an indicated breakdown of mono- and polyunsaturated fats).

Menu Suggestions

A wonderful accompaniment to grilled meat, especially lamb. Great with whole-wheat pita bread as a refreshing snack or appetizer.
Can also serve as a complement to green tossed salads.

Presentation Ideas

Serve over large lettuce leaves and add more fresh mint leaves to serving plate just before serving.

Courtesy of

Robin Williams, MA, RD, CDE
Nutrition Facts Servings Per Recipe: approx. 18
 
Amount Per Serving Calories 69
 
Total Fat 1.8g
Saturated Fat 0.3g
Sodium 336.5mg
 
Total Carbohydrate 12.2g
(after subtracting fiber = 10.3g)
Dietary Fiber 1.9g
 
Protein 1.9g
 
* Nutrition Facts calculated for recipe made with vegetable oil

Exchanges per Serving

1 Starch
 
1 Carbohydrate Choice