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Ingredientes
- 2 c. water
- 1 c. bulgur see * Note
- 1 tsp salt
- 15 1/2 ounce canned garbanzo beans (chickpeas) rinsed, liquid removed
- 1 c. diced plum tomatoes
- 1/2 c. crumbled feta cheese
- 1/2 c. minced green onions
- 1/3 c. minced fresh mint
- 1/3 c. minced fresh Italian parsley
- 3 Tbsp. fresh lemon juice
- 1 1/2 Tbsp. extra virgin olive oil
- 2 tsp grated lemon peel Salt to taste Freshly-grnd black pepper to taste
Direcciones
- * Note: Also called cracked wheat; available at natural foods stores and supermarkets.
- Bring 2 c. water to boil in medium saucepan. Remove from heat; add in bulgur and salt and stir to blend. Cover and let stand till bulgur is just tender, about 20 min. Drain well, pressing to extract excess water. Transfer bulgur to large bowl; cold. Fold in remaining ingredients. Season with salt and pepper and serve.
- This recipe yields 4 main-course servings.
- Comments: Offer pita bread alongside.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 353g | |
| Recipe makes 4 servings | |
| Calories 361 | |
| Calories from Fat 95 | 26% |
| Total Fat 10.92g | 14% |
| Saturated Fat 3.74g | 15% |
| Trans Fat 0.0g | |
| Cholesterol 17mg | 6% |
| Sodium 1137mg | 47% |
| Potassium 512mg | 15% |
| Total Carbs 55.92g | 15% |
| Dietary Fiber 12.4g | 41% |
| Sugars 2.4g | 2% |
| Protein 13.21g | 21% |
