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Yorakar

 

67

Yield

6

servings

Prep

10

min

Cook

30

min

Ready

45

min

Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber, Low Carb
 

Ingredients

Salad
2 cups water
1 each cucumbers
6 each scallions, spring or green onions
2 each tomatoes
½ cup parsley leaves
chopped
12 each mint leaves
*
½ each green bell peppers
chopped
1 teaspoon salt
¼ teaspoon black pepper
*
4 tablespoons lemon juice
3 tablespoons white wine vinegar
cup olive oil

Directions

Bring 2 cups water to a boil in the saucepan and slowly pour in the quadrotriticale (or bulgur) so that the water keeps on boiling.

Reduce the heat and simmer with the lid on for about 10 minutes, or until the water is all absorbed.

Then take off the lid and cook for a few minutes more, stirring constantly, to dry it out a bit.

Spread it on the sides and bottom of a large salad bowl so it can cool more quickly and put it in the refrigerator to chill it.

Meanwhile peel and dice the cucumber, discarding the seeded center part if it is not firm.

Clean and slice the green onions into ⅛ inch pieces, including abut 3 inch of the green tops.

Cut the core out of the tomatoes and cut them into ½ inch chunks.

Wash and chop the parsley.

Chop the mint or the pepper, if you are using one of them.

When the wheat is cool, break it up with a fork until it is loose and there are no chunks more than ½ inch in size.

Add the vegetables to it and mix, then add the salt and pepper, lemon juice (or vinegar), and the olive oil.

Mix again thoroughly.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 214g (7.5 oz)
Amount per Serving
Calories 13980% of calories from fat
 % Daily Value *
Total Fat 12g 19%
Saturated Fat 2g 9%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 412mg 17%
Total Carbohydrate 2g 2%
Dietary Fiber 3g 12%
Sugars g
Protein 4g
Vitamin A 37% Vitamin C 52%
Calcium 8% Iron 19%
* based on a 2,000 calorie diet How is this calculated?

 

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