If you're looking for low-cost ways to add fiber and protein to your diet, bulgur may be your answer. Bulgur is a derivative of wheat, but undergoes minimal processing so it still retains its nutritional value and is considered to be a form of whole wheat. It's a staple in the healthy Mediterranean diet. Enjoy the taste of this healthy whole grain Tabbouleh salad!
Ingredients
1/2 cup bulgur wheat
1 cup hot water
1/2 cup chopped parsley
1/4 cup chopped fresh peppermint, optional
1 medium tomato, diced
1/4 cup diced scallions
1/4 cup chopped red onions
1/4 cup chopped cucumbers
3 tablespoons extra virgin olive oil
4 tablespoons fresh lemon juice
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
Instructions
1. Place bulgur in a small bowl, add hot water, cover and let soak for 20 minutes.2. Combine bulgur with remaining ingredients and mix well.
Serving Information
Makes 4 (1/2-cup) servings, each containing approximately:
75 cals, 8 g carbs, 4 g fat, 0 mg. cholesterol, 2 g protein, 126 mg. sodium, 2 g fiber
