Food and Nutrition


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Here’s a tasty recipe from the Wheat Foods Council.


1 c. uncooked bulgur
3/4 c. chopped cucumber
3/4 c. chopped tomato
1/2 c. chopped fresh parsley
1/4 c. chopped fresh mint leaves
1/4 c. sliced green onions or 2 tablespoons finely chopped sweet onion
1 clove garlic, finely chopped
1/4 c. olive oil
1/4 c. lemon juice


Prepare bulgur according to package directions for 1 cup of uncooked bulgur and the recommended amount of water for reconstituting this dry volume. The directions will tell you how long to let the bulgur set to absorb the water and become softer. After the bulgur is ready, mix together bulgur, cucumber, tomato, parsley, mint, onions and garlic. In a separate bowl, whisk together the olive oil and lemon juice. Then combine with the other ingredients, mixing well. Refrigerate and let chill for two hours before serving for the flavors to meld. Season with salt and pepper, to taste, before serving

Makes six servings. Each serving has 180 calories, 10 g fat, 4 g protein, 20 g carbohydrate, 4 g fiber and 10 mg sodium.



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