The Food Coach

Free Healthy Recipe - Tabouleh

Dairy free, Low fat, Low GI, Low sugar

This recipe courtesy of the Cancer Council is straight from their exciting new website healthylunchbox.com.au. Serve this with beef kofta and flatbread for one of the healthiest kid's lunch your growing kid could eat.

Ingredients
½ cup bulghur, uncooked
2 cups vegetable stock, hot
3 cups flat leaf parsley, chopped
½ cup mint, chopped
¼ cup shallots, chopped
3 tomatoes - roma chopped
1 pinch salt
Method

In a large bowl, pour the boiling stock over the bulgur. Let sit for 30-60 minutes until softened and then strain through a fine mesh sieve. Cool.
Combine the bulgur, parsley, mint, spring onions and tomatoes in a large bowl. In a small bowl, combine the olive oil, lemon juice and pinch of salt. Pour over the bulgur mix and toss to mix well.

Tip: Serve immediately or refrigerate for up to 1 day.
Note: Bulgar is a cereal made from whole wheat partially boiled then dried.

Variation: Add a 400g can have drained and rinsed chickpeas for added fibre and protein.

1 serve of vegies in each serve of this recipe.


Method: Assemble the beef Kofta and tabouli on a slice of wrap bread.

Makes 6 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 0 mins
Ready in: 10 mins


Suitable for:
Lunch, Salad
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Nutritional Information - Per Serve
Kj 560 kj
Calories 134 kcal
Fat 7 g
Saturated Fat 4 g
Total Carbohydrate 12 g
Total Protein 4 g
Fibre 4 g