Bulgur and Sorghum: Why You Should Give These Grains a Try

Healthy Recipe with Bulgur

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).