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Ingredients
½ cup fine bulgur wheat
¾ cup finely chopped onions
¾ cup finely chopped fresh coriander or Italian parsley
¾ cup seeded and chopped ripe plum tomatoes
1 teaspoon minced garlic
¼ cup lemon juice
Salt and freshly ground pepper to taste
⅛ teaspoon red hot pepper flakes
2 tablespoons olive oil
2 tablespoons chopped fresh mint or 1 tablespoon dried
Nutritional analysis per serving (4 servings)
19 grams carbs; 144 calories; 5 grams monosaturated fat; 1 gram polyunsaturated fat; 1 gram saturated fat; 7 grams fat; 3 grams fiber; 243 milligrams sodium; 3 grams protein; 3 grams sugar
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 1
Place bulgur wheat in a bowl and cover with cold water. Let soak for the period of time indicated on the package. Drain and place the bulgur in a piece of cheesecloth and vigorously squeeze out extra water.
- Step 2
Put bulgur in a bowl and add all remaining ingredients except oil and mint. Toss mixture gently but thoroughly with a fork. Stir in oil and mint and serve.
Private Notes
Comments
I chop up cucumber. It adds a nice crunch. I've also used scallions, chopped finely...instead of regular onions. However, I've also used finely chopped red onion, which is tasty too.
I chop up cucumber. It adds a nice crunch. I've also used scallions, chopped finely...instead of regular onions. However, I've also used finely chopped red onion, which is tasty too.
I like the proportions in this recipe. I use the coriander since I love the flavor of cilantro. I have also added feta cheese to this, but it's just as good without.