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Dietitian's tip: Wrap this traditional Middle Eastern salad in lettuce, tuck it in a pita pocket, or serve it as a side dish. This version has more vegetables than grain.
Serves 8
Ingredients
- 1 cup vegetable stock, broth or water
- 1 cup fine-grind bulgur
- 2 cups cherry tomatoes, halved, or 2 tomatoes, seeded and diced
- 1/2 cucumber, peeled, seeded and diced
- 1/4 cup fresh lemon juice
- 1/4 cup chopped fresh flat-leaf (Italian) parsley
- 3 tablespoons chopped fresh mint
- 2 tablespoons extra-virgin olive oil
- 2 green (spring) onions, including tender green tops, finely chopped
- 1 tablespoon grated lemon zest
- 1 clove garlic, minced
- 3/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon ground allspice
Directions
In a small saucepan, bring the vegetable stock to a boil. Place the bulgur in a large, heat-proof bowl and pour in the boiling stock. Let stand until the bulgur is tender and the liquid is completely absorbed, about 15 minutes.
Add all the remaining ingredients and toss gently just until the ingredients are evenly distributed. Cover and refrigerate for 2 hours to allow the flavors to blend. Serve chilled.
Nutritional Analysis
(per serving)| Calories | 109 | Monounsaturated fat | 3 g |
| Protein | 3 g | Cholesterol | 0 mg |
| Carbohydrate | 18 g | Sodium | 286 mg |
| Total fat | 4 g | Fiber | 4 g |
| Saturated fat | 1 g |
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