I posted this last year, but I don't see it in the archives, so I thought
I'd post it again.
This is based on the fatfree tabouli served at einste!n Bagels. Their
nutritional listing said theirs is 150 calories and .5 fat gram per 1
cup serving.
I also called their Bagels Hotline (1-800-660-3200) and talked to a customer
service rep. She assured me that the recipe has absolutely no oil and the
very recipe is used throughout all their stores. I thanked her for having
a healthy fatfree recipe and said I was putting in a vote on behalf of all
my vegetarian friends to please keep serving it. She also mentioned that
the vegetarian soup recipe is truly vegetarian - but one should ask before
ordering it just in case an individual store owner decided to get "creative".
Their bagels are NOT totally fatfree, containing about 1 fat gram (and
close to 300 calories each). Be advised, I was told, that the sunflower
bagel has 6 fat grams and of course chocolate or other desserty ones are
also high in fat grams. The hotline was very helpful and she thanked me for
calling and giving them feedback, encouraging calls any time.
Here's my recipe:
natal!e's fatfree Tabouli
- based on the einste!n ingredients and other tabouli postings on this list
1 cup dry bulgur
2 cups water
1 15 oz can black beans or kidney beans, drained and rinsed
1 cup canned or cooked frozen corn niblets
1 cup chopped cucumber, peeled and seeds removed
1/2 cup chopped red onion
1/2 cup chopped fresh parsley
1 chopped fresh tomato
1 chopped small bell pepper (red or green)
1/2 cup chopped celery
1/2 cup mild salsa
1/4 cup fresh lemon juice (1/2 large lemon)
2 TB balsamic or wine vinegar
2 cloves minced garlic or 1 tsp no-oil garlic in a jar
1/8 tsp freshly ground pepper
1/4 tsp salt-free seasoning (ie Mrs. Dash)
Boil water. Put bulgur in a good sized bowl and pour the boiling water
over it. Cover and let stand one hour. Squeeze or drain off any remaining
liquid. Add the remaining ingredients and toss until thoroughly mixed.
Cover and refrigerate overnight. Correct seasonings as desired, possibly
adding a bit more lemon juice and vinegar for additional tang. Serve as a
salad, on pita bread, on bagels, for a lunch meal, a snack, a side dish,
whatever....
Makes 6 servings:
Calories 151
CFF 4%
I put this through my nutrional program and it proved just as they had
advertised, as you can see from above.
Natalie Frankel
Milwaukee, WI
<natalie.frankel@xxxxxxxxxx>
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