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Bulgur Salad

Photo: Mitch Mandel
I like to serve this as a side dish or main course, especially during the hot summer months when I make it at least once a week. For a change, spoon the fiber-rich salad into hollowed-out tomatoes.

Ingredients

Serves: Prep:  10min |Cook: 27min |Total: 57min
              

Directions

1.
To make the bulgur: In a heavy medium saucepan over medium heat, warm the oil. Add the onion and cook, stirring often, about 6 minutes, or until tender. Add the tomatoes (with juice), and bring to a boil. Reduce the heat to low, add the water, and simmer, uncovered, for 5 minutes, or until lightly thickened. Remove from the heat.
2.
Stir in the bulgur and lemon juice, and season to taste with salt and pepper. Cover and let stand for 15 to 20 minutes, or until the liquid has been absorbed and the bulgur is tender.
3.
To make the garnish: In a medium bowl, mix the bell pepper, scallions, cucumber, and parsley. Stir half into the bulgur, and mound the mixture on a platter. Spoon the remaining garnish on top.

Nutritional Facts per serving

CALORIES 226.3 CAL

FAT 7.6 G

SATURATED FAT 0.6 G

CHOLESTEROL 0 MG

SODIUM 365.4 MG

CARBOHYDRATES 37.6 G

TOTAL SUGARS 5.5 G

DIETARY FIBER 7.8 G

PROTEIN 6.1 G
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