Estimated Nutrition (whole recipe, rough)
Counts 9 of 14 ingredients — the other 5 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Grape | 1/2 cup (76g) | 62 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Lettuce | 1 cup shredded (36g) | 5 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Bean | not in our table | 0 |
| Water | not in our table | 0 |
| Wheat | not in our table | 0 |
| Peppermint | not in our table | 0 |
| Taco Shell | 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
- =
- 1/4 cup garbanzo beans, cooked, drained
- 4 cups boiling water
- 1 1/4 cups raw bulgar wheat.
- 1/2 cups fresh parsley
- 3/4 cups minced fresh mint
- 3/4 cups scallions
- 3 medium tomatoes (chopped)
- 1/2 cup lemon juice
- 1/4 olive oil
- 1-2 tspn salt
- Lettuce
- Raw Grapes
- Cabbage Leaves
- Taco Shells (Optional)
- =
Directions
Have ready 1/4 cup garbanzo beans, cooked, drained (3/4 cup). Pour 4 cups boiling water over 1 1/4 cups bulgar wheat raw. Let stand covered about 2 hours until light and fluffy. To remove excess water, shake in a strainer and squeeze with hands.
Combine: The cooked beans, the parsley, the mint, the scallions, the chopped tomatoes, the lemon juice, the olive oil and salt
Chill for at least 1 hour. Serve on raw grape, lettuce, cabbage leaves or tacos.