Mayo Bulgur and Chickpeas with Preserved-Lemon Vinaigrette - 3 pts; Carbohydrate 24 g; Fiber 6 g

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Mayo Bulgur and Chickpeas with Preserved-Lemon Vinaigrette - 3 pts; Carbohydrate

24 g; Fiber 6 g

 

Recipe By :The New Mayo Clinic Cookbook

Serving Size : 8 Preparation Time :0:00

Categories : Low Fat (less than 30%) Lower Cal (less than 300)

Lower Carbs Spicy

Vegan Veggie

WW

 

Amount Measure Ingredient -- Preparation Method

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

1 cup vegetable stock

1 cup coarse-grind bulgur wheat

1 1/2 cups cooked chickpeas

1/2 red onion -- chopped

2 tablespoons dry-packed sun-dried tomatoes -- soaked in water to

rehydrate, drained and chopped

2 tablespoons chopped pitted Nicoise olives

1 tablespoon chopped fresh flat-leaf parsley -- (Italian)

1 tablespoon chopped fresh cilantro -- (fresh coriander)

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/4 cup fresh lemon juice

3 garlic cloves -- minced

1 1/2 teaspoons minced preserved lemon -- or 1 tablespoon grated lemon

zest

1 teaspoon ground cumin

1/2 teaspoon paprika

1/2 teaspoon ground coriander

2 tablespoons extra-virgin olive oil

 

In a small saucepan, bring the vegetable stock to a boil. Place the bulgur in a

large, heat-proof bowl and pour in the boiling stock. Cover and let stand until

the bulgur is tender and the liquid is completely absorbed, about 15 minutes.

Add the chickpeas, onion, tomatoes, olives, parsley, cilantro, salt and pepper

and stir to combine.

 

In a small bowl, combine the lemon juice, garlic, preserved lemon, cumin,

paprika and ground coriander. Whisk in the olive oil until emulsified. Pour the

vinaigrette over the salad and toss gently to mix and coat evenly. Transfer the

mixture to a serving bowl and serve immediately.

 

 

SERVES 8

 

 

Nutritional Analysis (per serving): Calories 163; Total fat 5 g; (Saturated

fat<1 g, Monounsaturated fat 3 g); Carbohydrate 24 g; Fiber 6 g

Protein 6 g; Cholesterol 0 mg; Sodium273 mg

 

Dietitian's tip: This dish is loaded with texture and flavor. Wrap it in a

whole-grain pita for lunch, take it on a picnic, or serve it as a side dish at

dinner. If using canned chickpeas, be sure to rinse and drain thoroughly.

 

Description:

" 3 pts "

S(Formatted by Chupa Babi):

" 05.30.08 "

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

 

Per Serving (excluding unknown items): 189 Calories; 6g Fat (27.5% calories from

fat); 6g Protein; 30g Carbohydrate; 5g Dietary Fiber; trace Cholesterol; 479mg

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

 

 

Nutr. Assoc. : 0 5132 0 0 905900 0 0 0 0 0 0 0 802 0 0 0 0