Tuesday, July 3, 2012

Garden Tabbouleh Recipe

Photo: Garden Tabbouleh Recipe

The Arabic Food Recipes kitchen (The Home of Delicious Arabic Food Recipes) invites you to try Garden Tabbouleh Recipe. Enjoy the Arabic Cuisine and  learn how to make Garden Tabbouleh.

This hearty Middle Eastern grain salad combines bulgur wheat with cooked eggplant, bell pepper, onion, tomato, garlic, mint and lemon juice. 

Ingredients

1-1/2 cups  bulgur wheat (cracked wheat)
2 cups  boiling water
1-1/2 cups  finely chopped eggplant
1/2 cup  chopped red peppers
1/2 cup  finely chopped onions
2 cloves  garlic, minced
1 Tbsp.  olive oil
1 large  tomato, chopped
1 cup  finely chopped fresh parsley
1/3 cup  finely chopped fresh mint
1/2 cup  lemon juice
1/2 tsp.  ground black pepper
Lettuce leaves
WHEAT THINS Original Snacks

Directions

MIX bulgur and boiling water in large bowl; let stand 30 min. Drain well.

COOK eggplant, red peppers, onions and garlic in hot oil in large skillet on medium heat 8 to 10 min. or until vegetables are tender, stirring frequently. Remove from heat; place in large bowl. Stir in bulgur and next 5 ingredients.

REFRIGERATE 2 hours. Serve on lettuce-covered plates with WHEAT THINS.

Kitchens Tips

Substitute
Substitute a green pepper for the red pepper.


Nutritional info per serving

Calories 270
Total fat 8 g
Saturated fat 1 g
Cholesterol 0 mg
Sodium 290 mg
Carbohydrate 46 g
Dietary fiber 7 g
Sugars 6 g
Protein 7 g
Vitamin A 25 %DV
Vitamin C 60 %DV
Calcium 6 %DV
Iron 15 %DV  


Healthy living information

Good source of fiber
Good source of vitamin A or C
Diabetes Center

Carb choices

carb choices:
3

Diet exchange
2-1/2 Starch + 1 Fat

Nutrition bonus
Bulgur wheat both provides the nutty, whole grain base for this fragrant salad and is also a good source of fiber. In addition, the red peppers contain vitamin C!
From Kraft Foods
 
More Arabic Food Recipes: 
 

Moroccan Bean Salad 
Baharat beef kebabs with chickpea tabouli
Lemon and oregano lamb kebabs
Build-Your-Own Shish Kabobs

Eggplant & couscous salad with yoghurt dressing

Chickpea Fattoush


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