Turkish Kisir - Chickpea Parsley Salad - 5 pts

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Turkish Kisir - Chickpea Parsley Salad - 5 pts

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories : LowCal (Less than 300 calories LowFat (Less than 20%)

Spicy Vegan

WW

 

Amount Measure Ingredient -- Preparation Method

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

1 1/4 cups uncooked bulgur

1/2 cup fresh lemon juice -- (about 3 lemons)

1/4 cup hot water

1 tablespoon extra virgin olive oil

1 teaspoon chile paste with garlic -- (such as sambal oelek or

harissa)

1/2 teaspoon salt -- divided

1/2 cup chopped green onions

1 cup chopped plum tomato -- (about 3 tomatoes)

1 cup chopped seeded peeled cucumber

2 tablespoons chopped fresh mint

2 tablespoons chopped fresh parsley

1 tablespoon chopped fresh dill

1 cup chopped green bell pepper

1 can chickpeas -- (15 1/2-ounce) (garbanzo beans) rinsed and

drained

 

Place bulgur in a large bowl.

Combine juice, 1/4 cup hot water, olive oil, chile paste, and 1/4 teaspoon salt;

drizzle over bulgur, stirring to combine. Sprinkle green onions evenly over

bulgur mixture; layer chopped tomato and cucumber over onions. Sprinkle with

remaining 1/4 teaspoon salt, mint, parsley, and dill; top with bell pepper and

chickpeas. Cover and chill 24 to 48 hours. Toss gently before serving.

 

Yield: 4 servings (serving size: about 2 cups)

 

CALORIES 269 (17% from fat); FAT 5.2g (sat 0.5g,mono 3.3g,poly 0.9g); PROTEIN

9.8g; CHOLESTEROL 0.0mg; CALCIUM 67mg; SODIUM 386mg; FIBER 12.5g; IRON 2.7mg;

CARBOHYDRATE 50.4g

 

Kisir is a Turkish version of tabbouleh, with familiar ingredients and more

spice. We've added chickpeas for extra protein. Increase the hot chile paste

with garlic to suit your taste. It's an ideal make-ahead, no-cook meal--simply

assemble and refrigerate up to two days in advance to soften the bulgur. This

salad is great on its own as a one-dish supper, wrapped in lettuce or cabbage

leaves, or as a sandwich filling for pita pockets.

 

ChupaNote: I used 1 T. of the chile paste with garlic, to heat it up. And

finished it with a light sprinkling of red pepper flakes.

 

Description:

" 5 pts "

Cuisine:

" Turkish "

Source:

" Cooking Light, MARCH 2007 "

S(Formatted by Chupa Babi):

" 02.08.08 "

Yield:

" 8 cups "

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

 

Per Serving (excluding unknown items): 399 Calories; 7g Fat (15.6% calories from

fat); 16g Protein; 73g Carbohydrate; 19g Dietary Fiber; 0mg Cholesterol; 304mg

Sodium. Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 1003 0 0 0 0 0

 

 

 

 

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