AICR Bulgur Salad with Raisins and Pumpkin Seeds - veggie xp

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AICR Bulgur Salad with Raisins and Pumpkin Seeds - veggie xp

1 cup bulgur wheat

2 cups boiling water

1 large celery rib, finely chopped

1 medium green bell pepper, finely chopped

1 cup canned chickpeas, rinsed and drained, or 1/2 cup crumbled feta

cheese (optional)

1/2 Granny Smith apple, peeled and finely chopped

1 cup loosely packed parsley, chopped

1/3 cup raisins

Juice of 1 small lemon

2 tsp. extra virgin olive oil

Salt and freshly ground black pepper to taste

3 Tbsp. toasted pumpkin seeds, coarsely chopped

 

 

 

 

 

Place bulgur in large bowl. Add water. Let stand until bulgur is al

dente, about 20 minutes. Drain well in strainer, pressing gently on

bulgur to remove most of the moisture. Transfer bulgur to dry serving

bowl.

 

Add celery, bell pepper, chickpeas or cheese if desired, apple,

parsley and raisins. Stir to combine. Add lemon juice and oil. Toss

with fork to coat well. Season with salt and pepper, if desired. Just

before serving, toss with pumpkin seeds.

 

Nutritional Information:

Makes 4 servings. Per serving: 215 calories, 4 g. total fat (<1 g.

saturated fat), 44 g. carboydrates, 6 g. protein, 9 g. dietary fiber,

28 mg. sodium.

 

Source: American Institute Cancer Research, Online Newsletter, 2001

Formatted by Chupa Babi in MC: 10.17.06

 

This crunchy variation of tabbouleh includes fruit. Add some chickpeas

or feta cheese, if you like.

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