Estimated Nutrition (whole recipe, rough)
Counts 8 of 10 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Olive | 1 large (4g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Wheat | not in our table | 0 |
| Peppermint | 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 cup bulgher (cracked) wheat
- 1 small onion, grated
- 3 scallions, finely chopped
- 2 small red ripe tomatoes, peeled, seeded and chopped
- 2 tbls chopped fresh mint leaves
- 1 cups chopped parsley
- salt and freshly ground black pepper
- 1/2 cup fresh lemon juice
- 1/2 cup olive oil
- 12 black olives
- =
Directions
Soak the wheat in 1 quart cold water for 15 minutes or until soft. Place in a large sieve lined with cheesecloth and squeeze out the extra moisture. Put into a mixing bowl and add the onion, scallions, tomatoes, mint leaves, parsley, salt and pepper to taste. Blend thoroughly.
Mix the lemon juice and oil; pour over wheat mixture and toss with fork. Correct the seasoning. Let stand 2 to 3 hours in a cool place (refrigerator) before serving. Garnish with olives when serving.
NOTE: For extra flavor, try soaking the bulgher wheat in chicken broth and mix the sliced black olives into the salad instead of using them as whole black olive garnishes.