Onion Bulgur Salad Recipe

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"I use homegrown ingredients from our garden to put together this refreshing salad," writes Evelyn Lewis of Independence, Missouri. Onion, tomato and cucumber blend beautifully with the chewy texture of bulgur. Evelyn perks up the wholesome toss with lemon juice and herbs.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Onion Bulgur Salad Recipe

Prep: 10 min. + standing

Yield: 8 Servings

10 10

Ingredients

3/4 cup bulgur
2 cups boiling water
3/4 cup finely chopped red onion
1 teaspoon salt
1/2 teaspoon ground allspice
1 cup diced seeded cucumber
1 cup diced seeded tomato
1/2 cup minced fresh basil
1/2 cup minced fresh parsley
1/2 cup chopped green onions
1/4 cup minced fresh mint
1/4 cup lemon juice

Directions

Place bulgur in a bowl; stir in the boiling water. Stir in the boiling water. Cover and let stand for 1 hour or until liquid is absorbed. Meanwhile, in a large bowl, combine the onion, salt and allspice; let stand for 30 minutes.
Drain bulgur and squeeze dry; add bulgur and remaining ingredients to onion mixture. Toss gently to combine. Serve or refrigerate. Yield: 8 servings.

Nutritional Analysis: One serving (3/4 cup) equals 64 calories, trace fat (trace saturated fat), 0 cholesterol, 302 mg sodium, 14 g carbohydrate, 4 g fiber, 2 g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.

Originally published as Onion Bulgur Salad in Light & Tasty August/September 2003, p12

Seeding Tomatoes

Summer is the perfect time of year to enjoy fresh juicy tomatoes in all types of recipes. It's usually not necessary to remove the seeds from tomatoes before using. But for some recipes, seeding the tomatoes can improve the dish's appearance or eliminate excess moisture. For example, it's not important to seed tomatoes when preparing a tossed salad. But it's nice to remove the seeds when making creamy tomato soup to ensure a smooth texture. And using seeded tomatoes when assembling a casserole can prevent it from becoming watery. To remove the seeds from a tomato, cut it in half horizontally and remove the stem. Holding a tomato half over a bowl or sink, scrape out seeds with a small spoon or squeeze the tomato to force out the seeds. Then slice or dice as directed in the recipe.