Tabouli
- Dairy free
- Egg free
- Nut free
- Vegetarian
Ingredients
- 80 g cracked wheat (bulgar)
- 1 cup reduced-salt vegetable stock
- 3 cups parsley, chopped
- 1/2 cup mint leaves
- 1/4 cup spring onions (including green tops)
- 3 medium tomato
- 2 tbs olive oil
- 2 tbs lemon juice
- 1 pinch salt
Method
- In a large bowl pour the boiling stock over the bulgur. Let sit for 30-60 minutes until softened and then strain through a fine mesh sieve. Cool.
- Combine the bulgur parsley mint spring onions and tomatoes in a large bowl. In a small bowl combine the olive oil lemon juice and pinch of salt. Pour over the bulgur mix and toss to mix well.
Tip
Serve immediately or refrigerate for up to 1 day.
Note: Bulgar is a cereal made from whole wheat partially boiled then dried.
1 serve of vegies in each serve of this recipe.
Recipe and image supplied by Cancer Council NSW Healthy Lunch Box website.
Nutrition information
| per serving | per 100g | |
|---|---|---|
| Energy | 516.4 kj | 300.5 kj |
| Protein | 3.1 g | 1.8 g |
| Fat, total | 6.6 g | 3.9 g |
| — saturated | 1 g | 0.6 g |
| Carbohydrate | 10.4 g | 6.1 g |
| — sugars | 2.1 g | 1.2 g |
| Sodium | 160.7 mg | 93.5 mg |
| Fibre | 4.5 g | 2.6 g |