This is my favorite salad to date. For a quick and satisfying lunch serve over a bed of nutrient rich red cabbage and garnish with fresh diced plum tomatoes. Great with grilled fish or chicken. Simple to prepare and it will keep for 5-7 days in the refrigerator. I especially like to make a big tub of it and eat it for lunches or side dishes throughout the week.
The base of this salad is bulgur wheat. I love the texture of this healthy grain. One half cup serving contains 5 grams of protein and 7 grams of fiber. One half cup cooked equals 3 Weight Watcher’s points plus. As you may already know, whole grains such as bulgur digest slowly, keeping you full longer.
You can soak it in water for an hour and drain off excess water, but I think the best way to prepare it is to cook it. It only takes 12-15 minutes to cook and I like the texture much better when it’s cooked as opposed to soaking.
1 cup bulgur wheat, cooked and cooled
2 large bunches (or more) fresh flat leaf parsley, finely chopped
1/4 cup fresh mint, finely chopped
2 tablespoons olive oil
3 tablespoons fresh or bottled lemon juice
2-3 large cloves fresh garlic, crushed
1 cup sweet onion, finely chopped
2 medium plum tomatoes, seeded and finely chopped
1 large cucumber, seeded and finely chopped
2 pinches of kosher salt (or to taste)
2 pinches of black pepper (or to taste)
1) Prepare bulgur according to package directions, allow to cool completely. I use Bob’s Red Mill bulgur. Add 1 cup bulgur to 2 cups of water, bring to a boil, reduce heat and cover. Allow to simmer for 12-15 minutes. Dump the cooked bulgur into a large bowl to promote quick cooling. Stir often to release the heat.
2) You can use a food processor to blend the parsley, mint, garlic, lemon juice, and olive oil. It is not necessary, but it’s a lot easier than chopping the parsley and mint by hand. Either way, it’s all good.
3) Add all salad ingredients to the bulgur. Mix well to blend. Refrigerate the leftovers immediately. Enjoy!
*makes about 8- 1/2 cup servings
**1/2 cup serving=3 Weight Watcher’s Points!