Bulgur and Tomato Salad

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Bulgur and Tomato Salad - 6 pts

 

Recipe By :How to Cook Everything Vegetarian by Mark Bittman, John Wiley &

Sons 2007

Serving Size : 5 Preparation Time :0:00

Categories : Lower Cal (under 300 calories) Quick

Veggie WW

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup fine bulgur -- fine grind (#1) or medium grind (#2)

3 cups chopped tomatoes -- or quartered cherry tomatoes

1 small red onion -- diced

2 ounces feta cheese -- crumbled

2 tablespoons red wine vinegar -- plus more to taste

1/4 cup extra virgin olive oil -- plus more to taste

2 tablespoons chopped fresh oregano -- leaves only, or 2 t. dried

1 teaspoon hot red pepper flakes

salt and freshly ground pepper to taste

 

Soak the bulgur in hot water to cover until tender, 15 to 30 minutes depending

on the bulgur. Put

the tomato, onion, feta, vinegar, olive oil, oregano, and red pepper if you like

in a large salad

bowl and stir with a fork to combine. Sprinkle with a little salt (remember the

feta can be salty)

and lots of pepper.

 

 

When the bulgur is tender but not mushy, drain it in a strainer, pressing down

to squeeze out any

excess liquid. Put it in a bowl while it's still warm and fluff with a large

fork to stir in the

other ingredients. Taste and adjust the seasonings, adding more oil and vinegar

as needed. Serve

the salad at room temperature or cool it down and refrigerate it for a couple

hours or so.

 

 

Makes 4 to 6 servings

Time: 15 to 30 mins

 

 

TOMATO AND CRACKED WHEAT SALAD

This is heartier and more like the Greek version: Substitute 2 cups cooked

cracked wheat for the

prepared bulgur.

 

 

TOMATO AND RICE SALAD

Substitute 2 cups plain cooked rice for the prepared bulgur.

 

 

TOMATO, BULGUR, AND CHICKPEA SALAD

More substantial: Add 2 cups canned or cooked chickpeas to the salad bowl before

adding the

bulgur. You will probably want to add a little more vinegar and oil too.

 

Description:

" 6 pts "

S(Formatted by Chupa Babi):

" 12.20.07 "

Copyright:

" 2007 "

Start to Finish Time:

" 0:20 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 258 Calories; 14g Fat (46.4% calories

from fat); 6g

Protein; 30g Carbohydrate; 7g Dietary Fiber; 10mg Cholesterol; 142mg Sodium.

Exchanges: 1 1/2

Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 2 1/2 Fat; 0 Other Carbohydrates.

 

NOTES : Author: " I've taken a hearty Greek dish of tomatoes cooked with cracked

wheat and turned

it into a much lighter, faster salad, one that features bulgur. When you first

read the recipe, it

might remind you of Tabbouleh, but tomatoes are the star here. "

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

 

 

 

 

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