Brown Bag: Warm Bulgur Salad - 2 pts, 25g carbs, 6g fiber xp

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* Exported from MasterCook *

 

Warm Bulgur Salad - 2 pts, 25g carbs, 6g fiber

 

Recipe By :Enemy of the Steak by Nikki Goldbeck, Square One Publishers, 2007

Serving Size : 5 Preparation Time :0:00

Categories : LowerCarbs LowFat (Less than 25%)

Spicy Vegan

WW

 

Amount Measure Ingredient -- Preparation Method

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

1 1/2 cups peppermint tea -- strongly brewed

1 cup bulgur -- (cracked wheat)

1/4 cup sunflower seeds

1/3 cup chopped sweet onion -- Vidalia, Maui, or red onion

1/2 cup chopped fresh flat leaf parsley -- loosely packed

2 tablespoons chopped capers

2 tablespoons lemon juice

salt

 

Combine the tea, bulgur, and sunflower seeds in a 1-quart pot, and bring to a

boil over high heat.

Lower the heat to a simmer, cover, and cook for 10 minutes.

 

 

Remove the pot from the heat and stir in the onion. Allow to sit uncovered for

about 10 minutes,

or until all the liquid has been absorbed.

 

 

Transfer the bulgur mixture to a serving bowl and use a fork to mix the parsley,

capers, and lemon

juice into the salad. Season with salt to taste.

 

 

Serve warm or at room temperature, fluffing the salad with a fork before serving

to separate the

grains. If desired, store in the refrigerator for up to 3 days.

 

 

Serves 4 to 6

 

 

 

VARIATION:

To make Cinnamon Scented Cracked Wheat Salad, omit the capers and add 2 T.

currants or chopped

raisins to the pot along with the onion. Season with 1/2 t. cinnamon when adding

the parsley and

lemon juice.

 

Description:

" 2 pts "

S(Formatted by Chupa Babi):

" 12.27.07 "

Copyright:

" 2007 "

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

 

Per Serving (excluding unknown items): 146 Calories; 4g Fat (23.1% calories from

fat); 5g Protein;

25g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 42mg Sodium. Exchanges: 1

1/2 Grain(Starch);

0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

 

NOTES : Serve this salad in a shallow bowl and encourage diners to scoop it up

with lettuce

leaves.

 

ChupaNote: what's bulgur without red pepper flakes (or harissa)? Start with 1

teaspoon red pepper

flakes in the peppermint tea (while still brewing and hot). You may want to add

more after adding

the finishing lemon juice, capers, and mint.. We doubled the capers and used 1/2

cup sweet onion,

and replaced the parsley with fresh mint leaves.

 

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

 

 

 

 

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