Weight Loss Surgery Cookbook

212 Part II: Now You’re Cooking! Healthy and Hearty Dishes

1 In a large mixing bowl, pour the boiling water over the cracked wheat, cover, and let

stand about 20 minutes until the wheat is tender and water is absorbed.

2 Add the chopped herbs, onion, garlic, tomato, and cucumber and toss with the wheat.

3 Combine the oil, lemon juice, and salt in a separate bowl. Add to wheat mixture and

mix well.

4 Chill for 4 hours and serve. Add avocado to top of salad just before you serve.

Per serving: Calories 149 (From Fat 64); Fat 7g (Saturated 1g); Cholesterol 0mg; Sodium 305mg; Carbohydrate 21g

(Dietary Fiber 7g); Protein 4g; Sugar 2g.

T Tabbouleh with Avocado

Tabbouleh is a favorite vegetarian salad. Not only is it low in calories, but it’s also high

in taste. The mint gives it freshness while the parsley, tomatoes, and garlic give it a

hearty, savory goodness. Cracked wheat (sometimes called bulgur) is a whole grain,

nutrient rich and full of fiber.

Stage: Regular foods

Preparation time: 15 minutes

Cooking time: 20 minutes

Chilling time: 4 hours

Yield: 4 servings (1 cup each)

(^1) ⁄ 2 cup boiling water
(^1) ⁄ 2 cup fine cracked wheat
(^1) ⁄ 2 cup minced fresh parsley leaves
(^1) ⁄ 4 cup minced fresh mint leaves
(^1) ⁄ 4 cup finely chopped yellow onion
1 clove garlic, minced
1 cup diced tomato
1 cup peeled, seeded, and diced cucumbers
1 tablespoon olive oil
1 tablespoon lemon juice, or to taste
(^1) ⁄ 2 teaspoon salt
(^1) ⁄ 2 avocado, peeled, seeded, and cut into small
cubes