Bulgur and Sorghum: Why You Should Give These Grains a Try
Healthy Recipe with BulgurClassic Tabbouleh
Makes 4-6 servings
3/4 cup bulgur
1 1/2 cups water
2 cups freshly chopped parsley
3/4 cup chopped scallions, white and green parts
1/2 red bell pepper, diced
1/2 green bell pepper, diced
1/2 cup finely chopped fresh mint
1/2 cup fresh lemon juice
1/2 cup extra virgin olive oil
Sea salt and freshly ground pepper to taste
3 ripe plum tomatoes, peeled, seeded, and diced
1 large cucumber, peeled, seeded, and diced
In a small saucepan, soak bulgur in water for 30 minutes. Drain through a sieve and allow to dry thoroughly. Place bulgur, parsley, scallions, peppers, and mint in a large bowl. Stir well. In a separate bowl, whisk together lemon juice and oil. Season bulgur mixture with salt and pepper. Add lemon mixture to bulgur -- only enough to make salad moist -- and toss. Fold in tomatoes and cucumber. Cover and chill. Serve on a bed of greens.
This salad goes well with toasted, herb-seasoned whole wheat pita triangles.
Nutritional Information: About 177 calories per serving, 3g protein, 21g total fat, 2g saturated fat, 19g carbs, 0g cholesterol, 23mg sodium, 4g fiber.
Healthy Recipe Source: Michael D. Ozner, MD, author of The Miami Mediterranean Diet (BenBella Books, 2008).
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