serves 4

adapted from Cooking Matters



1 cup bulgar wheat

1 ½ cups water

3 scallions, sliced thin

1 large tomato, diced

1 small cucumber, diced

1 cup parsley leaves, chopped

3 oz. feta cheese (optional)

¼ cup mint leaves, chopped


zest of 1 lemon

juice of 2 lemons, or more to taste

2 tablespoons olive oil

½ tsp salt

½ tsp black pepper



Pour boiling water over bulgar and cover. Let stand about 30 minutes until bulgar is soft and chewy and water is absorbed.

Meanwhile, combine lemon juice, zest, olive oil and salt and pepper in a container or jar with tight-fitting lid. Shake until well combined.

Combine cooked bulgar with remaining ingredients and toss with dressing to coat.



1 cup per serving, 1 serving contains: Calories (kcal) 218, Fat (g) 8

Saturated Fat (g) 1, Cholesterol (mg) 0, Carbohydrates (g) 36

Dietary Fiber (g) 9, Total Sugars (g) 4, Protein (g) 6, Sodium (mg) 313