Bulgur Wheat Salad (Low Cholesterol) by Tarla Dalal

Tarla.Dalal's picture

Dec. 24, 2013

This is a simple yet different way of adding a nutritious cereal like bulgur wheat to your meals. Being loaded with high fiber and nutrient dense veggies and dressed with low fat curd dressing, this salad is, by all means, one of the best-suited salads for people with heart disease or high blood cholesterol levels.

Ingredients

Broken wheat 1/2 Cup (8 tbs) (dalia)
Finely chopped carrots 1/4 Cup (4 tbs)
Finely chopped tomatoes 1/4 Cup (4 tbs)
Finely chopped capsicum 1/4 Cup (4 tbs)
Spring onion greens 1/4 Cup (4 tbs)
Finely chopped mint leaves 1/4 Cup (4 tbs) (pudina)
Lemon juice 1/2 Teaspoon
Salt To Taste
Wafer 2 Cup (32 tbs)
For dressing
Low fat curd 1/2 Cup (8 tbs)
Garlic paste 1/4 Teaspoon (lehsun paste)

Directions

GETTING READY

1. Wash the broken wheat in a thorough manner and parboil it with two cups of hot water for 3 - 4 minutes. Drain and keep it aside.

2. Combine together all the dressing ingredients.

MAKING

3. In a bowl, combine together all the ingredients along with the dressing and mix in a gentle way.

SERVING

4. Serve the salad immediately.

Recipe Summary

Difficulty Level: Medium
Servings: 4

Nutrition Facts

Serving size

Calories 637Calories from Fat 201

 % Daily Value*

Total Fat 24 g36.9%

Saturated Fat 6 g30%

Trans Fat 0 g

Cholesterol

Sodium 575 mg23.96%

Total Carbohydrates 100 g33.3%

Dietary Fiber 4 g16%

Sugars 45 g

Protein 8 g16%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet