salaD
a cup fine bulgur wheat
Hot water to cover and soak bulgur
2 bunches (about a lb.) fresh
parsley, thick stems removed
4 Tbsp. minced fresh mint
a cup peeled, seeded,
and diced cucumber
3 scallions, finely minced
(about a cup)
3 small tomatoes (about 1 lb.),
diced (about 2a cups)
a medium red bell pepper, seeded
and diced (about a cup)
1 cup canned chickpeas
(garbanzos), drained and rinsed
2. Chop the parsley to a medium-fine
consistency. it should have some texture
left in it and should not look pureed.
Add the parsley to the bulgur wheat,
and add all the remaining salad
ingredients. Cover and set aside.
3. For the vinaigrette, in a small bowl,
whisk together the ingredients.
Add to the salad; taste and adjust any
seasonings. Add more lemon juice
if desired. Turn the tabbouleh out
onto a platter to serve.
Fruit Salad With •
lemon thyme
8 servings | Serving size: a cup
Preparation time: 20 minutes
Vinaigrette
3 Tbsp. fresh lemon juice
3 Tbsp. olive oil
d tsp. salt
Freshly ground black pepper
to taste
Great GraiN: Fine-textured bulgur
wheat is the authentic form of the grain
for tabbouleh. Fine bulgur can be found
at natural foods stores and specialty
markets, and through mail order. Coarse
bulgur may be substituted. The key to
authentic tabbouleh is fresh parsley
and mint; the bulgur plays a secondary
role, hence the small quantity of it
compared with the amount of herbs.
Other herbs or greens may be
substituted, such as basil or chopped
arugula leaves.
1. Rinse the bulgur wheat and add it to
a small bowl. Pour hot water over the
bulgur to cover, and let soak for about
20 minutes, until doubled in size. Drain
excess liquid, if any, and place the bulgur
in a large bowl.
Per serving: Calories 95 (Calories from
Fat 40), Total Fat 4. 5 g (Saturated Fat
0.6 g, Trans Fat 0 g), Cholesterol 0 mg,
Sodium 110 mg, Potassium 275 mg,
Total Carbohydrate 12 g (Dietary Fiber
3 g, Sugars 3 g), Protein 3 g,
Phosphorus 55 mg
exchanges: Starch 0.5, Vegetable 1, Fat 1
2 cups cantaloupe chunks
(a-inch pieces) or 2 cups melon
balls (about 1a lbs.)
1 cup hulled, washed, and sliced
strawberries
1 cup washed, halved red grapes
2a Tbsp. fresh lime juice
2 Tbsp. minced fresh lemon thyme,
lemon verbena, or lemon balm
Edible flowers for decoration,
such as nasturtium, lavender,
and thyme (optional)
1. in a decorative, food-safe bowl,
combine the cantaloupe, strawberries,
and red grapes.
2. mix the lime juice and the lemon
thyme. Add the juice mixture to the
fruit and mix gently. Cover and
refrigerate for 20 minutes.
3. if desired, garnish the fruit salad
with edible flowers.
Per serving: Calories 35 (Calories
from Fat 0), Total Fat 0 g (Saturated Fat
0 g, Trans Fat 0 g), Cholesterol 0 mg,
Sodium 10 mg, Potassium 185 mg,
Total Carbohydrate 9 g (Dietary
Fiber 1 g, Sugars 7 g), Protein 1 g,
Phosphorus 15 mg
exchanges: Fruit 0.5
