Broccoli, Walnut and Bulgur Salad
This very healthy salad is our own version of tabbouleh (or tabbouli), a Middle Eastern dish made of bulgur and fresh herbs. Good, all-natural versions of fresh tabbouleh are available in the refrigerated sections of most supermarkets. (Look for it next to the hummus.) We’ve added some finely chopped broccoli to replace some of the traditional parsley, which many people find a little overpowering, and chopped walnuts for extra crunch and nutrition.
Ingredients:
1 cup bulgur (preferably fine grind)
2 tbsp freshly squeezed lemon juice
2 tbsp extra virgin olive oil
2 tbsp fresh parsley, chopped
2 tbsp fresh mint, chopped (optional)
1 green onion (scallion) finely chopped
1 cup broccoli, cooked and finely chopped
1/4 cup walnuts, chopped
2 firm tomatoes, preferably organic,chopped
1/4 tsp salt
1/4 tsp black pepper
Cover the bulgur with cold water and soak for 20 minutes. Drain well and squeeze out all the moisture you can with your hands. Put the bulgur in a clean, dry bowl and add in all the other ingredients. Mix well, cover and chill for at least for a few hours and preferably overnight to allow the flavors to develop.
The salad keeps well in the fridge for three or four days.
Nutritional Information:
Per serving:
198 calories
10 g total fat (1 g sat)
0 mg cholesterol
26 g carbohydrate
6 g protein
7 g fiber
121 mg sodium
B-man 