Harvest Health Foods
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Debb's Tabouli
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Authored By: Debb Makara, Freshlife Asst Manager
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Use cayenne pepper to give it some kick.
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Diet Types: Sugar Free, Vegetarian
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Ingredients:
3 1/2 cups boiling water2 cups uncooked bulgur4 stalks celery, finely chopped6 scallions, finely chopped1 carrot, finely chopped3 large tomatoes, chopped1/4 cup olive oil1/3 cup lemon juice1 cup minced fresh parsley1 tablespoon fresh or dried mint leaves4 garlic cloves, minced1 1/2 teaspoons salt1/8 teaspoon black pepper or cayenne pepper
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Serves: 10
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Cooking Time: Over one hour |
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| Instructions: |
| Pour boiling water over the bulgur in a large bowl. Cover and allow bulger to absorb water-about 20 minutes. Unceover and let cool-approx 30 min. Drain off any excess water. Add the vegetables to cooled bulger along with oil, lemon juice, parsley, seasonings, and cucumber. Allow to marinate for at least 1 hour and overnight is even better! Before serving, check the dressing. Bulger will absorb a lot while sitting, and more oil/lemon juice is sometimes needed. Add some Feta Cheese and black olives to garnish. Serve as a side dish, on top of a salad or in pita bread along with sprouts.
optional: 3/4 cup cooked chick peas, 1 cucumber, minced
garnish: feta cheese, black olives |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 10
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| Amount Per Serving |
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Calories 170
Calories from Fat 55
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% Daily Value*
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| | Total Fat 6g | 9% | | | Saturated Fat 1g | 4% | | | Mono Fat 4g | | | | Sodium 384mg | 16% | | | Total Carbs 27g | 9% | | | Dietary Fiber 7g | 27% | | | Protein 5g | | | | Iron | 11% | | | Calcium | 4% | | | Vitamin B-6 | 10% | | | Vitamin C | 31% | | | Vitamin E | 6% | | | Vitamin A | 28% | | | Selenium | 2% | | | Manganese | 50% | | | Copper | 10% | | | Zinc | 5% | | | Pantothenic acid | 5% | | | Niacin | 10% | | | Riboflavin | 6% | | | Thiamin | 7% | | | Folate | 9% | | | Potassium | 11% | | | Phosphorus | 11% | | | Magnesium | 15% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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