HANDS-ON TIME 20 minutes
TOTAL TIME 40 minutes
MAKES 4 servings
INGREDIENTS
- ½ cup medium bulgur
- 3 cups chopped seeded tomatoes
- 1 cup minced fresh parsley
- ¼ cup minced fresh mint
- 4 green onions, minced
- ½ cup lemon juice
- ¼ cup extra-virgin olive oil
- ¼ tsp each salt and pepper
PREPARATION
- Rinse bulgur in a fine-mesh sieve under running water several times
- Transfer bulgur to a bowl and cover with ½ inch (1 cm) water, let stand for 20 minutes
- Drain bulgur and squeeze by handfuls to remove excess water
- In a large bowl, combine bulgur, chopped tomatoes, minced parsley, minced mint, and minced green onions
- In a separate bowl, whisk together lemon juice, extra-virgin olive oil, salt, and pepper
- Pour the lemon juice mixture over the bulgur mixture and toss to coat
- (Optional) Cover and refrigerate for up to 8 hours.
NUTRITIONAL INFORMATION, PER SERVING: about 223 cal, 4 g
pro, 14 g total fat (2 g sat. fat), 23 g carb, 6 g fibre, 0 mg
chol, 178 mg sodium. % RDI: 6% calcium, 20% iron, 28%
vit A, 82% vit C, 30% folate.
TIP FROM THE TEST KITCHEN
Bulgur is wheat that has had just
a bit of the bran removed; it is still
considered a whole grain because
it contains most of the nutrients in
the whole kernel. Bulgur comes in
different grinds; medium has the right
texture for salads like this.
