Cutting down on salt
doesn't mean you have
to cut out flavour.

The best way to cut down on your salt intake is to cook fresh! You’ll find below some easy recipes that are full of flavour and low in salt. They are also recipes that will store well and can be easily prepared at the beginning of the week, so you don’t have to reach for processed foods during the busy working week. Most of them are super simple so get the kids involved and cook up a storm!

Winter tabbouleh

  • Sodium

    35mg

  • Energy

    830kJ

  • Fat

    7g

  • Sat. Fat

    1g

  • Sugar

    5.5g

Ingredients

  • 90g burghul, soaked in hot water for 10 minutes
  • 2 spring onions, thinly sliced
  • 1 garlic clove, finely chopped
  • 2 medium carrots, grated
  • 3 celery stalks, thinly sliced
  • 1 small cabbage or half cabbage, inside leaves only, thinly sliced
  • 10 parsley stalks, leaves picked and chopped
  • 15 mint leaves, leaves picked and chopped
  • juice of 1 lemon
  • 2 tbsp extra-virgin olive oil
  • ¼ tsp pepper, to taste

Method

Recipe provided by the Stephanie Alexander Kitchen Garden Foundation in support of the Heart Foundation

  1. Prepare all of the ingredients based on the instructions in the ingredients list.
  2. Drain the burghul in the sieve and press out as much liquid as possible with the back of a spoon.
  3. Tip the burghul into a clean thick tea towel and fold it like a sausage. Two people are now needed: each person holds opposite ends of the tea towel and then twists in opposite directions to remove even more liquid from the grain. Do this over a sink.
  4. Carefully, unwrap the ‘sausage’ and empty the burghul into the serving bowl. Add the spring onion, garlic, carrot, celery, cabbage and herbs and stir to combine.
  5. Pour the lemon juice and olive oil into the small bowl and whisk to make a dressing.
  6. Add the dressing to the bowl and mix everything together. Season with pepper, to taste, and serve.

 

Serves 6