AICR Halloween Pumpkin-Seed Bulgur Salad - veggie xp

October 18, 2006

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1 cup bulgur wheat

2 cups boiling water

1/2 cup diced carrots

1 medium orange bell pepper, finelychopped

1 cup canned chickpeas, rinsed and drained

1/2 Granny Smith apple, peeled andfinely chopped

1 cup loosely packed minced parsley

1/3 cup golden 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, plus extra for

garnish, if desired

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

dente, about 20 minutes. Meanwhile, cook carrots in a microwave oven

or stove-top until tender, then set aside to cool. Drain bulgur in a

strainer, pressing gently to remove most of the moisture.

Transfer bulgur to a serving bowl. Stir in carrots, bell pepper,

chickpeas, apple, parsley and raisins. In a small bowl, whisk together

lemon juice and oil. Drizzle it over the salad while tossing with a

fork to mix in well. Season with salt and pepper, to taste. Just

before serving, mix in pumpkin seeds and garnish with more seeds, if

desired.

Makes 4 servings.

Per serving: 285 calories, 5 g. total fat (less than 1 g. saturated

fat), 56 g. carbohydrate, 9 g. protein, 12 g. dietary fiber, 162 mg.

sodium.

Source: American Institute for Cancer Research, Online Newsletter, 2004

Formatted by Chupa Babi in MC: 10.17.06

You can turn a traditional Middle Eastern tabbouleh into a Halloween

salad by adding carrots and pumpkin seeds. Tabbouleh is made with

nutty tasting, light brown bulgur, wheat kernels that have a tender,

chewy texture. In tabbouleh, fine bulgur works best with the other

ingredients and better absorbs the lemony dressing.

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