Power Up: Bulgar

Bulgur is a common ingredient in Tabbouleh and falafels, adding a powerful nutrition punch and an earthy, nutty flavor

Power Up: Bulgar

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Tabbouleh Salad

– Ingredients-

YIELD: 6 SERVINGS

1/3 cup bulgar
2 cups Italian parsley, finely chopped
1/2 cup green onions, chopped
1/4 cup fresh mint leaves, finely chopped
4 cups fresh tomatoes, seeded diced (approx 4 large)
3 tbsp lime juice
1/2 tsp sea salt
1/4 tsp pepper
1/4 cup olive oil

– Directions –

 

  1. Pour two cups of boiling water over bulgur, and let stand for 10 minutes, until softened; drain well.
  2. Combine bulgar, parsley, onions, mint and tomatoes.
  3. Whisk together lemon juice, salt and pepper; gradually whisk in the olive oil.
  4. Toss together gently.

For a change, spoon into mini whole-wheat pitas, or fold into whole-wheat wraps to enjoy.

– Nutritional Analysis –
Nutritional content per serving: 145 Calories; 10g Fat (55.8% calories from fat); 3g Protein; 14g Carbohydrate; 4g Dietary Fibre; 0mg Cholesterol; 183mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Vegetable; 2 Fat.
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