Here's a take-off on tabbouleh, a Middle Eastern salad made with bulgur, a lemony dressing, and lots of parsley. We've used mint instead, and added steamed asparagus and green peas.

Ingredients

1 1/4 cups bulgur
3 1/2 cups boiling water
3 tablespoons fresh lemon juice
1 tablespoons olive oil
3/4 teaspoon salt
1/2 teaspoon pepper
1/2 pound asparagus spears, cut into 2-inch lengths
1 cup frozen peas, thawed
1/4 cup chopped fresh mint
2 scallions, thinly sliced

1 In a large heatproof bowl, combine the bulgur and boiling water. Let stand until the bulgur has softened, about 30 minutes. Drain the bulgur and squeeze it dry.

2 In a large bowl, whisk together the lemon juice, oil, salt, and pepper. Add the drained bulgur and fluff with a fork.

Directions

3 In a vegetable steamer, cook the asparagus until tender, about 4 minutes. Add the asparagus and peas to the bulgur along with the mint and scallions, and toss to combine. Serve at room temperature or chilled. Makes 6 servings

Nutrition Facts

per serving
calories 154
total fat 2.8g
saturated fat 0.4g
cholesterol 0mg
dietary fiber 8g
carbohydrate 29g
protein 6g
sodium 341mg

good source of: fiber, folate

KITCHEN tip

Bulgur (wheat kernels that have been steamed and then crushed) is "cooked" by soaking it in hot or boiling water to soften it. Instead of trying to calculate exactly how much water will be absorbed by the bulgur (the amount required can vary with the age and storage of the bulgur), use a little more water than the bulgur will need. Once the bulgur has softened, drain off any excess liquid and squeeze the bulgur as dry as possible. One of the main reasons for that (in addition to keeping the bulgur from tasting waterlogged) is to allow the bulgur to absorb any flavored liquid—such as lemon juice, vinegar, or broth—that's being used in the recipe.

If you are concerned about sodium levels, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for Weight Loss, edited by Lawrence J. Cheskin, M.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at HealthCommunities.com

Published: 26 Oct 2011

Last Modified: 25 Mar 2015