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grains Jan 22, 2020

Makes 2-4 servings

 oil free version of ChefdeHome recipe
  • 1 cup bulgur wheat
  • 2 cups water
  • 1 garlic clove, minced
  • 1/4 cup salt
  • 1/2 bunch parsley, chopped small
  • 1/2 bunch fresh mint, chopped small
  • 1 cucumber, deseeded and diced small
  • 1 shallot, diced small
  • 1 cup cherry tomatoes, quartered
  • 1/2 cup sliced olives
  • 1/4 cup lemon juice
  • zest from one lemon (optional)
  • 1/2 tsp. oregano
1.  Add water, garlic and salt to a sauce pan and bring to a boil.
2.  Add bulgur wheat, stir well and bring to a boil. Then cover and simmer for about 10 minutes until all the water is adsorbed.
3.  Once done, fluff with a fork. Pour cooked bulgur wheat in large bowl.
4.  Add vegetables, lemon juice, lemon zest, and fresh herbs and stir.

NOTE: you can garnish with chopped fresh tomatoes. Bulgur wheat is a great "whole" grain to add to your shopping list. It is a low glycemic index food so it can help those with Diabetes manage their blood sugar. See article. Also, a good source of potassium and protein.


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