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A healthful, affordable recipe. Here's a popular Middle Eastern dish that adds fiber to your diet!

30 minutes
Serves: 13

1-1/2 cups bulgur wheat (No. 3 size)
1-1/2 cups boiling water
3 cups fresh tomatoes, diced
1-1/2 cups fresh cucumber, peeled, seeded, diced
1/4 cup fresh parsley, chopped
1/4 cup plus 2 Tbsp onions, minced
2 tsp fresh mint, chopped, or 1/4 tsp dried
1/4 tsp cumin (optional)
1 tsp salt
1/4 cup lemon juice
2 Tbsp vegetable oil

1. Combine bulgur and boiling water. Let stand for 30 minutes or until water is absorbed. Do not drain. 

2. Add tomatoes, cucumbers, parsley, onions, mint, and cumin (optional) to the bulgur and stir to blend.

3. In a small bowl, combine salt and lemon juice. Slowly whisk in oil.

4. Add dressing to salad and toss to coat all ingredients. Serve chilled. 

Nutrients per serving: 1/2 cup
Calories 91; Saturated Fat 0.4 g; Iron 0.7 mg; Protein 3 g; Cholesterol 0 mg; Calcium 15 mg; Carbohydrate 16 g; Vitamin A 29 RE; Sodium 188 mg; Total Fat 2.5 g; Vitamin C 11 mg; Dietary Fiber 4 g

USDA Food & Nutrition Services - Team Nutrition: Food, Family & Fun


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