= Makes: 6 cups
= Serving size: 1 cup for a main meal, ¼ cup for a side
= Active time: 20 minutes
= Total time: 50 minutes
This dish is an excellent source of whole grains and vegetables. I love chewy grains and the wheat berries add a great texture. Add toasted chickpeas or tofu to this dish and make it a complete meal.
Ingredients
1 cup cracked bulgur wheat
2 cups boiling water
1 cup chopped fresh tomatoes
1 cup chopped cucumber
1 cup chopped fresh parsley
½ cup peeled and chopped red onion
¼ cup toasted walnuts, chopped (optional)
1 avocado, chopped (optional)
½ cup pitted olives (optional)
½ cup feta cheese (optional)
½ cup olive oil
1 teaspoon dried dill or 1 tablespoon fresh dill
1 pinch (⅛ teaspoon) of cayenne pepper
1 teaspoon salt
1 teaspoon cracked black pepper
3 tablespoons fresh lemon juice
STEP 1: Pour water over grain and let stand for 30 minutes covered.
STEP 2: Cool grain to room temperature, then add tomatoes, cucumber, parsley, and red onion. You can also add other optional ingredients as well here.
STEP 3: Whisk olive oil, dill, cayenne pepper, salt, pepper, and lemon juice until dressing is combined. Toss grains and veggies with dressing. Serve at room temperature or chilled.
Stored in a covered container in the refrigerator, this keeps for up to two days. This does not freeze well.
VARIATIONS:
• Use Italian dressing instead of lemon juice and olive oil.
• Add 1 tablespoon fresh mint.
GOES WELL WITH:
• Lettuce
Per serving: Calories 260, Calories from Fat 160, Total Fat 19g (29% DV), Saturated Fat 2.5g (12% DV), Trans Fat 0g, Cholesterol 0mg (0% DV), Sodium 410mg (17% DV), Carbohydrates 22g (7% DV), Dietary Fiber 5g (20% DV), Sugars 2g, Added Sugars: 0g, Protein 4g, Vitamin A 25%, Vitamin C 40%, Calcium 4%, Iron 8%.