Natalie's fatfree tabouli
1 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1 | cup | Dry bulgur |
| 2 | cups | Water |
| 1 | can | (15 oz) black beans or kidney beans, drained and rinsed |
| 1 | cup | Canned or cooked frozen corn niblets |
| 1 | cup | Chopped cucumber, peeled and seeds removed |
| ½ | cup | Chopped red onion |
| ½ | cup | Chopped fresh parsley |
| 1 | Chopped fresh tomato | |
| 1 | Chopped small bell pepper (red or green) | |
| ½ | cup | Chopped celery |
| ½ | cup | Mild salsa |
| ¼ | cup | Fresh lemon juice (1/2 large lemon) |
| 2 | tablespoons | Balsamic or wine vinegar |
| 2 | Cloves minced garlic or 1 tsp no-oil garlic in a jar | |
| ⅛ | teaspoon | Freshly ground pepper |
| ¼ | teaspoon | Salt-free seasoning (ie Mrs. Dash) |
Directions
~ based on the einste!n ingredients and other tabouli postings on this list Boil water. Put bulgur in a good sized bowl and pour the boiling water over it. Cover and let stand one hour. Squeeze or drain off any remaining liquid. Add the remaining ingredients and toss until thoroughly mixed.
Cover and refrigerate overnight. Correct seasonings as desired, possibly adding a bit more lemon juice and vinegar for additional tang. Serve as a salad, on pita bread, on bagels, for a lunch meal, a snack, a side dish, whatever....
Makes 6 servings: Calories 151, CFF 4%.
I put this through my nutrional program and it proved just as they had advertised, as you can see from above.
Posted to fatfree digest V97 #011 by "Natalie Frankel" <Natalie.Frankel@...> on Feb 27, 1997.