Bulgur Wheat Salad With Tomato and Cucumber

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“A delicious and healthy side salad. Buglur is high in fiber and low in fat, rich in B vitamins, iron, phosphorous and manganese and has been a staple of the Mediterranean diet for thousands of years. This recipe is so simple and yet each flavor blends perfectly together. Originally found in one of my South Beach Diet cookbooks, this recipe has been tweaked just a bit to suit my tastes. Note: prep time includes time for bulgur to soak in water.”

Ingredients Nutrition


  1. Using a large bowl (this will eventually hold the finished salad), measure out one cup bulgur.
  2. Add boiling water, stir, and let bulgur soak until all water is absorbed. This can take anywhere from 40 to 80 minutes.
  3. Meanwhile, put lemon zest in a small bowl. Add lemon juice, garlic, and olive oil. Whisk together.
  4. Once bulgur has absobed all water, stir in dressing.
  5. Add chopped parsley and mint, green onions, cucumbers and tomatoes and stir.
  6. Season with salt and pepper and enjoy at room temperature.

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