Healthy Recipes
Authored By:  Debb Makara, Freshlife Asst Manager
Use cayenne pepper to give it some kick.
Diet Types: Sugar Free, Vegetarian
Ingredients:
  • 3 1/2 cups boiling water
  • 2 cups uncooked bulgur
  • 4 stalks celery, finely chopped
  • 6 scallions, finely chopped
  • 1 carrot, finely chopped
  • 3 large tomatoes, chopped
  • 1/4 cup olive oil
  • 1/3 cup lemon juice
  • 1 cup minced fresh parsley
  • 1 tablespoon fresh or dried mint leaves
  • 4 garlic cloves, minced
  • 1 1/2 teaspoons salt
  • 1/8 teaspoon black pepper or cayenne pepper
  • Serves: 10
    Cooking Time: Over one hour
    Instructions:
    Pour boiling water over the bulgur in a large bowl. Cover and allow bulger to absorb water-about 20 minutes. Unceover and let cool-approx 30 min. Drain off any excess water. Add the vegetables to cooled bulger along with oil, lemon juice, parsley, seasonings, and cucumber. Allow to marinate for at least 1 hour and overnight is even better! Before serving, check the dressing. Bulger will absorb a lot while sitting, and more oil/lemon juice is sometimes needed. Add some Feta Cheese and black olives to garnish. Serve as a side dish, on top of a salad or in pita bread along with sprouts.

    optional: 3/4 cup cooked chick peas, 1 cucumber, minced

    garnish: feta cheese, black olives


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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 10
    Amount Per Serving 
    Calories 170
    Calories from Fat 55
     % Daily Value*
    Total Fat 6g9%
      Saturated Fat 1g4%
      Mono Fat 4g 
    Sodium 384mg16%
    Total Carbs 27g9%
      Dietary Fiber 7g27%
    Protein 5g 
    Iron11%
    Calcium4%
    Vitamin B-610%
    Vitamin C31%
    Vitamin E6%
    Vitamin A28%
    Selenium2%
    Manganese50%
    Copper10%
    Zinc5%
    Pantothenic acid5%
    Niacin10%
    Riboflavin6%
    Thiamin7%
    Folate9%
    Potassium11%
    Phosphorus11%
    Magnesium15%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.