Bulger Oriental
34
34
Ingredients
| 1 | cup |
bread crumbs, whole wheat
bulger |
|
| 1 | cup |
water
|
|
| ¼ | cup |
olive oil
|
|
| ¼ | cup |
lemon juice
|
|
| 2 | teaspoons |
soy sauce, tamari
low sodium |
|
| 1 | cup |
tomatoes
diced |
|
| 1 | cup |
japanese cucumbers
|
* |
| ½ | cup |
scallions, spring or green onions
chopped |
|
| ½ | cup |
cilantro
chopped |
* |
| 1 | x |
lettuce
|
* |
| 1 | cup |
yogurt, plain
|
Directions
In a saucepan, combine bulger and water; cover and bring to a boil.
Lower heat and simmer for 5 minutes. Remove from heat; stir in olive oil, lemon juice, and soy sauce.
Place in a bowl and let cool.
Add tomato, cucumber, green onions, and parsley.
Refrigerate until ready to serve.
Place on a bed of lettuce; serve with yogurt.
Makes 6 servings.
Nutrition Facts
Serving Size 158g (5.6 oz)Amount per Serving
Calories 18655% of calories from fat
% Daily Value *
Total Fat 11g
17%
Saturated Fat 2g
12%
Trans Fat
0g
Cholesterol 5mg
2%
Sodium 255mg
11%
Total Carbohydrate
6g
6%
Dietary Fiber 1g
6%
Sugars g
Protein
9g
Vitamin A 8%
•
Vitamin C 17%
Calcium 9%
•
Iron 7%
* based on a 2,000 calorie diet
How is this calculated?
