Hummus & Tabbouleh Salad
Makes 4 (1-cup) servings. Recipe is from “Holly Clegg’s trim&terrific Eating Well to Fight Arthritis: 200 easy recipes and practical tips to help reduce inflammation and ease symptoms.” A layered mound of fantastic flavors makes a splendid Mediterranean salad. Serve with toasted pita bread. Also, makes a great dip.
1 (5.25-oz.) box Tabbouleh mix wheat salad (makes 21/2 cups)
1 tbl. olive oil
1/2 cup chopped red onion
1 cup chopped tomatoes
1 cup finely chopped cucumber
1⁄3 cup chopped fresh parsley (flat leaf preferred)
2 tbls. lemon juice
Salt and pepper, to taste
1 (10-oz.) container roasted red pepper hummus
1/4 cup crumbled reduced-fat feta cheese
1. In bowl, prepare tabbouleh mix according to package instructions. Refrigerate covered with plastic wrap. After water is absorbed, fluff with fork and add olive oil, mixing well.
2. To tabbouleh, add red onion, tomatoes, cucumber, parsley, lemon juice and season to taste.
3. On large serving plate, spread hummus, top with tabbouleh salad and sprinkle with feta. Refrigerate until serving.
Nutritional information per serving: 308 calories; 34 percent calories from fat; 12 grams fat; 1 gram saturuated fat; 3 milligrams cholesterol; 909 milligrams sodium; 47 grams carbohydrate; 11 grams dietary fiber; 7 grams total sugars, 9 grams protein. Dietary Exchanges: 3 starch, 2 fat.
Terrific tip: Tabbouleh is a salad made with bulgur, a nutty tasty cracked wheat high in fiber, easily prepared by pouring hot water over the bulgur in a bowl.
Nutritional nugget: Parsley is a good source of plant iron. One cup contains about 20 percent of your RDA.