My personal preference is to use quinoa in place of bulgur wheat. Please use organic ingredients when available.
1/2 cup (125 mL) quinoa
1 tsp (5 mL) butter
1 cup (250 mL) chicken stock, preferably homemade
5 tomatoes, diced very small
3 cloves garlic, minced
2 large bunches fresh parsley, chopped fine
1 cup (250 mL) fresh mint leaves, chopped fine (preferably spearmint, but peppermint is acceptable)
1 bunch green onions, chopped fine
1 Tbsp (15 mL) lemon juice
1/4 cup (60 mL) extra-virgin olive oil
1 pinch hot red pepper flakes or 1 dash hot sauce
Salt and pepper to taste
Rinse quinoa thoroughly under cold water to remove its bitter saponins. Then dry roast it in frying pan over medium heat until quinoa starts to crackle. This adds a pleasant nutty taste.
Add quinoa and butter (unnecessary if stock contains some fat) to chicken stock, and bring to boil in small lidded saucepan. Reduce to simmer, and cook for about 15 minutes until quinoa is tender and stock is absorbed. Allow to cool.
Put tomatoes, garlic, parsley, mint, and onions into large mixing bowl, then add quinoa. Add lemon juice, olive oil, hot pepper flakes or sauce, salt, and pepper. Mix well.
Each serving contains: 173 calories; 5 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 16 g carbohydrates; 5 g fibre; 86 mg sodium
source: "Versatile Mint", from alive #344, June 2011
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