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Tabbouleh

Tabbouleh is a classic Middle Eastern salad made with fresh herbs like parsley, mint & tomatoes. Serve this tart salad with a scoop of hummus and warm pita!

 INGREDIENTS ( Makes 8 servings)

1 cup bulghur wheat

1 1/2 cups boiling water

1/2 cup freshly squeezed lemon juice (4 lemons)

1/4 cup extra virgin olive oil

1 cup minced scallions, white and green parts

1 cup chopped fresh mint leaves

1 cup chopped flat-leaf parsley

1/4 cup white wine vinegar

1 hothouse cucumber, unpeeled, seeded, finely chopped

2 cups cherry tomatoes, finely chopped

1 teaspoon freshly ground black pepper

3 1/2 teaspoons kosher salt

METHOD

Bring water to a boil. Add bulgur  lemon juice, olive oil, salt and pepper to a large bowl.  Pour boiling water over bowl and allow to stand at room temperature for about 45 minutes.

In a large bowl, combine the scallions, mint, parsley, cucumber, tomatoes, vinegar, and  2 teaspoons salt. Cover and refrigerate. When bulgur has absorbed all of the liquid, add it to the bowl. Adjust seasonings and serve immediately or chilled. with whole wheat pita bread.

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Heart Healthy Mexican Recipes: Vegetarian Burrito

INGREDIENTS

  • 2 tablespoon canola oil
  • 1 medium onion chopped
  • 2 tbsp garlic chopped
  • 8 whole wheat tortillas
  • 1 15 oz can low salt black beans
  • 1 15 oz can low salt kidney beans
  • 1 cup corn, frozen or fresh, steamed
  • 2 tomatoes, seeded and chopped
  • 1 tbsp lime juice
  • 1 tbsp cilantro

*Optional

  • 4 cups brown rice, cooked
  • 2 cups reduced fat and grated cheese
  • 1 avocado, sliced

METHOD

  1. In a large bowl, combine the beans, corn, tomatoes, lime juice and cilantro. Drizzle oil in a large nonstick skillet over medium heat. Add the red onion, and garlic and sauté for 1-2 minutes. When garlic becomes fragrant, add the bean mixture and reduce to low heat.
  2. Warm tortillas in the microwave for 20 seconds or over the sauté pan. Remove from heat and spread each tortilla with ½ cup rice down the center, followed by the bean mixture. Sprinkle with 1/4 cup shredded cheese and few slices of avocado.
  3. First, fold the bottom of the tortilla over the filling and the tortilla directly on the opposite end. Wrap the left side of the tortilla over the filling and seal with a bamboo toothpick. You now have a swaddled burrito! Serve with carrot sticks and lemon lime seltzer.