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Broccoli and Tabbouleh Salad 

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Diabetes-Friendly Recipe (Click for more information)
Diabetes-friendly RecipeX
This recipe contains:

Fat:
No more than 15g

Saturated Fat:
No more than 5g

Cholesterol:
No more than 300 mg

Sodium:
No more than 1000 mg

Carbohydrates:
No more than 50g

Total Sugars:
No more than 25g total sugars; limit to 35g in desserts
Low-Carb Recipe (Click for more information)
Low-Carb RecipeX
This recipe contains:

Carbohydrates:
No more than 45g Total Sugars:
No more than 25g total sugars; limit to 35g in desserts
High-Fibre Recipe (Click for more information)
High-Fibre RecipeX
This recipe contains:

Fibre:
At least 3g
High-Calcium Recipe (Click for more information)
High-Calcium RecipeX
This recipe contains:

Calcium:
At least 50 mg
Quick And Easy Recipe (Click for more information)
Quick and Easy RecipeX
This recipe requires 30 minutes or less for complete preparation.

Serves: 2 person(s)

Preparation Time: 10 mins
Cooking Time: 20 mins

This is one of those endlessly useful recipes that you'll use again and again. It can be the ideal accompaniment for barbecued fish, chicken or meat, a speedy supper with some fresh goats' cheese or a light lunch just on its own.

Suggestions:

Make double! It keeps well covered in the fridge for 1-2 days.

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Ingredients:

50 g cracked wheat (bulgar)

125 g small broccoli florets

2 ripe plum tomatoes

2 spring onions

2 Tbsp fresh mint, chopped

2 Tbsp fresh parsley, chopped

1 Tbsp olive oil

2 Tbsp fresh lemon juice

1 pinch cracked black pepper

1/2 tsp salt

1 cup water


Directions:

Put the cracked wheat in a small saucepan with 1 cup of water. Bring slowly to the boil, then let bubble gently for 10 minutes or until most of the water has evaporated. Take the pan off the heat; cover with a lid or clean tea towel and leave to steam for 10 minutes.

Meanwhile, steam the broccoli florets until they are just tender but still quite crunchy. Drain and run under cold water to prevent them from overcooking.

Roughly chop the broccoli. Finely chop the tomatoes and spring onions.
Stir the wheat with a fork to break up the grains (it should be tender and crumbly) then tip it into a salad bowl. Add all the other ingredients with plenty of salt and pepper then taste. Add an extra squeeze of lemon to taste. The salad should be quite sharp and slightly salty.

Variations:

Stir in some flaked tuna for a simple lunch.

Use your favourite vinaigrette dressing instead of lemon.

Variations not included in the nutritional analysis.

Author:

www.thinkvegetables.co.uk MW Mack
Think Vegetables website

Recipe Book Notes:




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NUTRITIONAL INFO

(Per Serving)
Calories
220 cals
Kilojoules
919 kJ
Fat
9.9 g
Carbohydrates
28.6 g
Protein
6.4 g
Cholesterol
0.0 mg
Sodium
620 mg
Saturated Fat
1.5 g
Fibre
8.1 g
Calcium
75.0 mg
Total Sugars
3.6 g
Note: A dash indicates no data is available.

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