Ingredients
Directions
Wash hands well with soap and warm water. Wash produce thoroughly.
Bring 1½ cups water to a boil in a medium saucepan.
Stir in bulgur wheat, cover and remove from heat. Let stand 5 minutes; fluff with a fork.
Toss bulgur wheat with remaining ingredients in a large bowl and serve cold or at room temperature.
Bulgur is a whole wheat berry that has been steamed, dried then cracked. It comes in three sizes (choose the smallest size for this recipe). Wheat contains 13 B vitamins, vitamin E, protein, and omega-3 essential fatty acids. Bulgur cooks quickly and is readily available at most grocery stores. Couscous can be substituted for bulgur, however it is more processed so it tends to be lower in fiber as it is a form of pasta made from white flour, so look for the whole grain form of couscous. Both bulgur and couscous are wheat products and therefore contain gluten.
8 servings
3/4 cup
- Amount per serving
- Calories184
- % Daily Value *
- Total Fat 2g3%
- Saturated Fat 0.5g3%
- Cholesterol 0mg
- Sodium 91mg4%
- Total Carbohydrate 35g13%
- Dietary Fiber 9g33%
- Total Sugars 3g
- Protein 8g
- Calcium 42mg4%
- Iron 2mg12%
- Folate 67mcg17%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Directions
Wash hands well with soap and warm water. Wash produce thoroughly.
Bring 1½ cups water to a boil in a medium saucepan.
Stir in bulgur wheat, cover and remove from heat. Let stand 5 minutes; fluff with a fork.
Toss bulgur wheat with remaining ingredients in a large bowl and serve cold or at room temperature.