Salad - tabouli with tabasco
Preparation time: 5 minutes Cooking time: 15 minutes
Recipe highlights Serves: 4
- Good source of folate, Vitamin C
- Store covered in fridge (under 5°C)
- Dairy free
- Egg free
- Nut free
- Low salt
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Ingredients
- 1 cup cracked wheat (burghul)
2 large tomatoes, diced
1 white onion, finely diced
juice of 2 lemons
1 tablespoon olive oil
2 cups chopped parsley
2 tablespoons chopped mint
few drops of Tabasco sauce
Cooking method
-
1. Place the wheat in a bowl, cover with water and set aside for 15 minutes. Pour the mixture into a coarse sieve and stir to remove all the water.
2. Combine the wheat with the remaining ingredients and serve at once.
Notes: Serve with barbecued or roasted meat or kebabs, or use as a sandwich filling.
Nutritional facts
|
| Average Quantity per Serving | Average Quantity per 100g |
| Energy | 280kJ (67Cal) | 184kJ (44Cal) |
| Protein | 4.0g | 2.7g |
| Fat, Total | less than 1g | less than 1g |
| - Saturated | less than 1g | less than 1g |
| - Monunsaturated | less than 1g | less than 1g |
| - Polyunsaturated | less than 1g | less than 1g |
| Cholesterol | less than 1mg | less than 1mg |
| Carbohydrate | 6.6g | 4.3g |
| Carbohydrate(Avail) | 6.6g | 4.3g |
| - Sugars | 3.6g | 2.4g |
| Water | 129g | 84.8g |
| Dietary Fibre | 8.4g | 5.5g |
| Sodium | 12mg | 8mg |
| Potassium | 437mg | 286mg |
| Magnesium | 89.6mg (28%RDI) | 58.8mg |
| Calcium | 37.8mg (5%RDI) | 24.8mg |
| Phosphorus | 190mg (19%RDI) | 125mg |
| Iron | 2.3mg (19%RDI) | 1.5mg |
| Zinc | less than 1mg | less than 1mg |
| Thiamin | 0.2mg (14%RDI) | 0.1mg |
| Riboflavin | 0.1mg (4%RDI) | 0.0mg |
| Niacin | 4.4mg | 2.9mg |
| Niacin Eq | 5.4mg (54%RDI) | 3.5mg |
| Vitamin C | 31.6mg (79%RDI) | 20.7mg |
| Folate | 57.4ug (29%RDI) | 37.7ug |
| Vitamin A | 54.1ug (7%RDI) | 35.5ug |
| Retinol | less than 0.01ug | less than 0.01ug |
| B-Carotene Eq | 326ug | 214ug |
Contributed by:
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Source: Lifetrack (1999), Eat! Enjoy! The Lifetrack cookbook, Melbourne.
This recipe was orginally published as:
Tabouli salad
Recipe publication date on: 08/30/2001
Last reviewed on: 13/03/2012
