By Mayo Clinic Staff

Dietitian's tip:

Bulgur is the kernel of wheat that has been cracked for cooking. It has a nutty flavor.

Number of servings

Serves 8
  1. Healthy-carb
  2. Weight management
  3. Diabetes meal plan
  4. DASH diet
  5. Heart-healthy
  6. Meatless
  7. Plant-based
  8. Low-sodium

Ingredients

  1. 1 1/2 cups water
  2. 3/4 cup bulgur (cracked wheat), rinsed and drained
  3. 1 cup diced, seeded tomatoes
  4. 1/2 cup chopped scallions or green onions
  5. 1 cup finely diced cucumber
  6. 8 olives, green or black, sliced
  7. 1 cup chopped parsley
  8. 1/4 cup chopped mint or basil, optional
  9. 1 teaspoon dill weed, optional
  10. 1/4 cup lemon juice
  11. 2 tablespoons extra-virgin olive oil
  12. Freshly ground black pepper, to taste

Directions

In a small saucepan, bring the water to a boil. Remove from heat and add the bulgur. Cover and let stand until the bulgur is tender and the liquid is completely absorbed, about 15 to 20 minutes.

In a large bowl, add the bulgur and the remaining ingredients. Toss gently just until the ingredients are evenly distributed. Cover and refrigerate for 2 hours to allow the flavors to blend. Serve chilled.

Nutritional analysis per serving

Serving size: About 2/3 cup

  • Total fat 4 g
  • Calories 92
  • Protein 2 g
  • Cholesterol 0 mg
  • Total carbohydrate 13 g
  • Dietary fiber 3 g
  • Monounsaturated fat 3 g
  • Saturated fat 0.5 g
  • Added sugars 0 g
  • Sodium 51 mg
  • Trans fat 0 g
  • Potassium 195 mg
  • Total sugars 1 g
Sept. 14, 2021