Nutrition Facts

  • One serving:
  • 2/3 cup
  • Calories:
  • 137
  • Fat:
  • 5 g
  • Saturated Fat:
  • 1 g
  • Cholesterol:
  • 0 mg
  • Sodium:
  • 210 mg
  • Carbohydrate:
  • 22 g
  • Fiber:
  • 5 g
  • Protein:
  • 4 g
  • Diabetic Exchange:
  • 1-1/2 starch, 1 fat.


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Bulgur Wheat Salad

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Fresh seasonings jazz up bulgur in this bright and simple side. Combined with ripe tomatoes and green onions, this scrumptious dish from Millie McDonough of Homeland, California is a winner.

SERVINGS: 6

CATEGORY: Lower Fat

METHOD: Chill

TIME: Prep: 35 min. + chilling

Ingredients:

  • 1 cup bulgur
  • 1 cup boiling water
  • 2 tablespoons lemon juice
  • 2 tablespoons olive oil
  • 1 garlic clove, minced
  • 1/2 teaspoon salt
  • 1/2 cup minced fresh parsley
  • 2 medium tomatoes, chopped
  • 4 green onions, chopped

Directions:

Place bulgur in a large bowl; stir in water. Cover and let stand for 30 minutes or until liquid is absorbed.
    In a small bowl, whisk the lemon juice, oil, garlic and salt. Stir into bulgur. Add parsley.
    Cover and refrigerate for at least 1 hour. Just before serving, stir in the tomatoes and onions. Yield: 6 servings.


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