CenterPost > Recipes

Try this healthy side dish as an alternative to a tossed salad. With 5 grams of fiber per serving, this recipe has 25% of the recommended daily intake of fiber.

This recipe is heart healthy. This recipe is diabetes friendly.

Yield: 8 servings

1 cup medium grain bulgur wheat

2 ˝ cups water

1 ˝ cups loosely packed, roughly chopped flat-leaf parsley

1 ˝ cups peeled and diced tomatoes

Ľ cup green onions chopped

Ľ to ˝ cup loosely packed, roughly chopped mint leaves

For the dressing:

Ľ cup freshly squeezed lemon juice

Ľ teaspoon minced garlic

1 tablespoon extra-virgin olive oil

Bring water to a boil, pour in bulgur, stir, cover, and turn off heat. Let stand 20 to 25 minutes or until most of the liquid is absorbed and bulgur is fluffy and tender. Pour off any remaining liquid.

To prepare dressing, in a small non-reactive bowl, whisk together lemon juice, garlic, salt and oil. Taste and adjust seasonings.

In a large salad bowl, toss together parsley, tomatoes, green onions and mint. Add bulgur. Pour dressing over salad, toss to combine. Taste and adjust seasonings.

Nutrition Information: Calories: 94, Fat: 3 grams, Saturated fat: 0.5 gram, Cholesterol: 0, Protein: 3 grams, Carbohydrates: 16 grams, Fiber: 5 grams