6 servings DAIRY-FREE This recipe includes all of the ingredients contained in a great tabouli: bulgur wheat, tomatoes, lemon juice, and lots of parsley. (Youll need two good-sized bunches; opt for the flat-leaf variety if its available.) Ive put a new slant on the dish by combining all of the ingredients in a lentil soup. Since the acid in the lemon juice quickly dulls parsleys bright color, you might like to add lemon juice only to the portion you are planning to serve. Leftovers are likely to need some extra lemon juice anyway. Coarse bulgur is available in most natural food stores. Over medium-high heat, heat 1 tablespoon of oil in cooker. Cook onions, stirring frequently, for 2 minutes. Add broth and stir well to scrape up any browned bits sticking to the bottom of cooker. Add lentils, bulgur, and red pepper flakes (if using). Lock lid in place. Over high heat, bring to high pressure. Lower heat just enough to maintain high pressure and cook for 10 minutes. Quick-release pressure. Remove lid, tilting it away from you to allow any excess steam to escape. Stir in garlic, tomatoes, additional tablespoon of olive oil, mint, and salt. Simmer until garlic looses its raw taste, about 2 minutes. At this point, add a bit more mint if you feel its needed. Blend in parsley and lemon juice. Taste and add more parsley and lemon juice if desired. Serve in large soup bowls. Per serving: 372 cal.; 20g prot.; 8g total fat (1g sat. Fat); 59g carb.; 2mg chol.; 1,465mg sod.; 12g fiber. Recipe by: Vegetarian Times, January 1999, page 38
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|Serving Size: 1 Serving (112g)|
|Recipe Makes: 6 servings|
|Calories from Fat: 13 (14%)|
|Amt Per Serving||% DV|
|Total Fat 1.4g||2 %|
|Saturated Fat 0.2g||1 %|
|Monounsaturated Fat 0.9g|
|Polyunsanturated Fat 0.2g|
|Cholesterol 0mg||0 %|
|Sodium 487.8mg||17 %|
|Potassium 284.6mg||7 %|
|Total Carbohydrate 16.3g||5 %|
|Dietary Fiber 5.3g||21 %|
|Sugars, other 10.9g|
|Protein 5.6g||8 %|
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Calories per serving: 96
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