Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Pomegranate | 1/2 cup seeds (87g) | 72 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Romaine Lettuce | 1 cup shredded (36g) | 5 |
| Olive | 1 large (4g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Wheat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 3 cups of cracked wheat
- 1 large tomato
- 1 large cucumber
- 1 bunch green onion
- 1/2 cup of chopped parsley
- 1/2 cup olive oil
- 1-2 tbs pomegranate juice or I lemon
- 1/2 tbs cumin
- 2 tbs red pepper paste or tomato paste
- salt
- 8-10 leaves of Romaine Lettuce
- 5-6 Kalamata olives to garnish
- =
Directions
Soak cracked wheat in 6 cups of hot water for 30 minutes. Cut cucumber and tomato in to small cubes and chop green onion in thin slices and add parsley to it and mix them well. Drain the wheat add the paste, salt, cumin, lemon and olive oil and mix well. Then add all the veggies and mix well. Serve it at room temperature. You may serve it with romaine lettuce. The guests can serve themselves by filling a romaine lettuce with Tabolee. Garnish it with Kalamata olives.