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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 155.1
  • Total Fat: 5.1 g
  • Cholesterol: 0.0 mg
  • Sodium: 405.6 mg
  • Total Carbs: 24.7 g
  • Dietary Fiber: 6.0 g
  • Protein: 4.4 g

View full nutritional breakdown of Moosewood Tabouli with 1/2 the oil calories by ingredient
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Moosewood Tabouli with 1/2 the oil

Submitted by: MCMLXIV

Introduction

This is straight from the Moosewodd cookbook, but uses only 1/8 a cup of oil to cut calories. (1/8 cup = 2TBS). Can substitute zuccini or other veggie for the cucumber and can add chickpeas if desired. Also very good (lighter, sweeter flavor) when made with Quinoi instead of Bulgar Wheat. This is straight from the Moosewodd cookbook, but uses only 1/8 a cup of oil to cut calories. (1/8 cup = 2TBS). Can substitute zuccini or other veggie for the cucumber and can add chickpeas if desired. Also very good (lighter, sweeter flavor) when made with Quinoi instead of Bulgar Wheat.
Number of Servings: 6

Ingredients

    1 cup Bulgar Wheat
    1.5 cups of boiling water
    1.5 tsp of salt (or less if desired)
    1/4 cup of fresh lemon or lime juice
    1 tsp of garlic- crushed and/or minced
    1/2 cup of scallions- chopped
    1 cup of fresh parlsey- chopped and packed
    1 chopped cucumber or summer squash (or other veggie)
    1/2 tsp of dried mint flakes or 15-20 leaves of fresh mint
    2 TBS olive oil (good quality)
    fresh black pepper to taste

    Optional (Not included in calorie count):
    1/2 cup of chick peas
    feta cheese sprinkled on as a topping

Directions

1. Combine bulgar wheat, boiling water, and salt in a bowl. Cover and let it stand 15-20 minutes or until bulgar is chewable.

2. Add the lemon juice, garlic, oil, and mint and mix thoroughly. Refrigerate 2-3 hours.

3. After 2-3 hours, add the chopped tomatoes, scallions, parsely, and cucumber. (I chop them while the bulgar is doing its 15-20 minute soak, and I refrigerate separately.

4. After mixing everything together, adjust seasonings as desired.

Makes 6 1 cup servings.

Number of Servings: 6

Recipe submitted by SparkPeople user MCMLXIV.






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