A very easy grain-based salad to prepare. Though it calls for Bulgur, any grain of choice can be
substituted. For its health benefit though, we're using bulgur.
So, what is bulgur? Bulgur wheat is the edible part of wheat, including the entire kernel, endo kernel, and bran. It's then dried and used to make a wide variety of super-healthy foods, particularly in the Middle East.
Being minimally processed can be very beneficial for diabetics and others. 1 cup boasts a mere 151 calories (cooked) but has only 34 carbs (8 grams of which is fiber).
Paired with vegetation, it can make a great "bowl" or additive to any salad. Some people add feta or other cheeses in to round out calcium and some additional protein. But you could easily add in other protein sources as well.
Here's my recipe for one of my favorite salads: TABBOULEH (I made some just this morning!)
- 1 cup uncooked, rinsed, bulgur
- 1 bunch cilantro (if you like, you could use mint instead or combine the two), chopped
- 1 bunch curly leaf parsley, chopped
- 2 green onions thinly sliced
- 1/2 English cucumber, cut into 1/2" bits
- 4 tbsp finely chopped celery
- 1/4 cup olive oil
- 1 tsp powdered cumin
- 3 tsp (or to taste) Zatar seasoning
- lemon zest from a large lemon
- juice of a large lemon
- Salt and Pepper to taste
- Cook the bulgur to package directions (usually 1 cup bulgar to 2 cups water).
- Drain and cool to room temperature.
- In a large bowl, whisk the olive oil, spices, lemon zest, and juice.
- Toss the vegetation in the seasoned oil.
- Add in the cooled bulgar and stir to coat.
- Set aside to continue to cool off before covering with plastic wrap and chill if desired.
- You can easily serve this as a room-temperature warm side as well.