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Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross Photo by: Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross

Bulgur, Mint, and Parsley Salad

Light, herby, and vibrantly flavored, this salad makes a fine addition to a meze spread. Make up to two hours ahead so tastes can meld.

Cooking Light AUGUST 2009

  • Yield: 8 servings (serving size: about 1 cup)

Ingredients

  • 1 cup uncooked bulgur
  • 1 cup boiling water
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 3 garlic cloves, minced
  • 3 cups chopped tomato (about 2 large)
  • 1 1/4 cups chopped seeded peeled cucumber (about 1 medium)
  • 1 cup chopped fresh parsley
  • 1/2 cup chopped green onions (about 3)
  • 1/4 cup chopped fresh mint
  • 3/4 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper

Preparation

1. Combine bulgur and 1 cup boiling water in a medium bowl. Cover and let stand 30 minutes or until tender. Stir in juice, oil, and garlic. Cool to room temperature.

2. Combine bulgur mixture, tomato, and remaining ingredients in a large bowl; toss gently to coat.

Nutritional Information

Amount per serving
  • Calories: 113
  • Fat: 4g
  • Saturated fat: 0.6g
  • Monounsaturated fat: 2.6g
  • Polyunsaturated fat: 0.7g
  • Protein: 3.3g
  • Carbohydrate: 18.4g
  • Fiber: 4.7g
  • Cholesterol: 0.0mg
  • Iron: 1.3mg
  • Sodium: 234mg
  • Calcium: 36mg
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