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BULGUR, TOASTED CORN & BULGUR SALADtoasted corn bulgur salad

Servings: 6 (side-salad servings)

Ingredients:
• 3/4 cup dry bulgur
• 1 1/3 cups water
• 1 teaspoon salt
• 1 cup fresh corn, cut from 2-3 ears; OR
• 1 cup frozen corn, thawed and drained
• 1 tablespoon olive oil
• 1 pint cherry tomatoes, halved
• 1/3 cup chopped scallions
• 2 tablespoons red wine vinegar, or to taste
• 1 teaspoon pepper
 

Directions:
In a large, heavy, dry skillet, toast bulgur over medium heat 5 to 10 minutes, stirring occasionally until lightly browned. Add water and salt and bring to a boil. Reduce heat and simmer covered, 5 to 10 minutes or until water is absorbed. Remove from heat and let stand 10 minutes covered. Transfer to bowl and cool in refrigerator.

If using fresh corn, cut corn from ears and sauté in oil in a heavy skillet 5 to 7 minutes or until tender. Cool.

Add corn, tomatoes, scallions, vinegar and pepper to bulgur. Toss lightly and chill before serving.
 
Nutrition:
Each serving provides approximately: 121 calories; 4 g protein; 23 g carbohydrates; 5 g dietary fiber; 3 g fat (0 g saturated); 0 mg cholesterol; 24 mcg folate; 1 mg iron; 399 mg sodium.

Recipe courtesy of the Wheat Foods Council
 

 

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