Tabouli: Good Food on a Tight Budget
December 06, 2012Grains
Don’t be fooled. Read the label. Make sure the word “whole” is the very first ingredient listed. “Multi-grain” isn’t enough. Just because it looks brown, doesn’t mean it’s whole grain.
Start kids off right with whole grains, not white bread and white pasta. If they’re not used to whole grains, mix them in gradually.
Buy in bulk and stock up during sales. Packets cost more and are often loaded with salt and sugar. Buy brown rice in bulk and mix with white rice if needed to lower cost. Buy whole grain bread on sale and save in the freezer. Health experts* have chosen these ingredients based on an in-depth review of government surveys and tests for nearly 1,200 foods.
Tabouli, a Middle Eastern salad
Bulgur and parsley are nutrition superstars and great buys. This delicious salad made with both makes a fantastic lunch and a yummy leftover.
1 ½ cups boiled water
1 cup bulgur wheat
2 cups fresh parsley, chopped
1 large tomato, diced
juice from 2 lemons
2 tablespoons oil
¼ teaspoon salt and pepper
pinch of cayenne
pepper or paprika
¼ cup cooked garbanzo beans
¼ cup sliced almonds
3 green onions, chopped
¼ cup mint leaves
1. Boil 1 ½ cups of water. Pour boiled water over bulgur in a large bowl. Cover and set aside until soft and chewy, about 30 minutes.
2. In a colander, drain excess liquid from bulgur mixture.
3. Add parsley, tomato and seasoning to bulgur and your choice of toppings.
* recipe by EWG (http://www.ewg.org) a not-for-profit organization that marshals the power of information to protect human health and the environment. In collaboration with: Share Our Strength’s Cooking Matters® teaches families at risk of hunger how to get more food for their money and better nourishment from those foods, as part of the No Kid Hungry® campaign.