1 c Bulgur Wheat
2 c Water, boiling
2 Tomatoes, finely diced
1 bn Green Onions, sliced
3 ts Mint, freshly chopped -or-
2 tb Mint, dried
2 c Parsley, freshly chopped
-fine 1/2 c Lemon Juice, freshly
-squeezed 1/4 c Olive Oil
A traditional Middle Eastern dish containing bulgur wheat and fresh herbs. Serve with Toasted Pita Chips (see separate recipe) and raw vegetables. Black Pepper, freshly ground, to taste Place uncooked bulgur in a bowl; pour boiling water over it and let it soak 1 hour (stir occasionally). Drain well in a fine strainer. Return bulgur to the bowl and add all other ingredients; mix well. Chill for 2 hours. Yield: 8 servings, 6 cups One Serving = 3/4 cup Calories: 179 Protein: 4 g Fat: 7 g Carbohydrate: 26 g Fiber: 0.3 g Cholesterol: 0 mg Sodium: 9 mg Potassium: 254 mg Exchange: 1 Starch/Bread 2 Vegetable 1 Fat Source: “The U.C.S.D. Healthy Diet for Diabetes, a Comprehensive Nutritional Guide and Cookbook,” by Susan Algert, M.S., R.D.; Barbara Grasse, R.D., C.D.E.; and Annie Durning, M.S., R.D. Shared by: Norman R. Brown