Diabetes Care and Education - A Dietetic Practice Group of the American Dietetic Association

Recipe of the Month

Archived Recipes

Hearty Bulgur Salad
5th Place in the DCE Recipe Contest

Submitted by:
Doris Yamanoha, MS,RD,CDE

Ingredients:

Salad

1 cup bulgur wheat
1 small fresh lemon or lime, juiced
1 fresh tomato, seeded and diced
1 cucumber, seeded and diced
1 bunch flat leaf parsley, chopped
2 tsp fresh mint, chopped
½ cup walnuts, chopped
¼ cup feta cheese, crumbled
½ cup raisins

Dressing

1 tbsp red wine vinegar
3 tbsp olive oil
2 tsp honey
1 tsp Dijon mustard
2 tsp basalmic vinegar
Garlic powder, salt, and pepper to taste

Directions:

In a large bowl, pour 1 cup boiling water over the bulgur - cover and let it stand for 1 hour.
Add lemon or lime juice to bulgur.
Prepare dressing mixture.
Combine all ingredients with dressing.
Chill for at least 1 hour before serving.

Makes 6 servings.

Lentil Burritos - 4th Place Winner

Nutrition Facts
Serving Size 1 serving(s)
(145g)

Amount Per Serving

Calories 221

Total Fat* 8.6g

Saturated Fat 1.5g

Polyunsaturated Fat 3.9g

Monounsaturated Fat 2.4g

Trans Fat 0g

Cholesterol 5.5mg

Total Carbohydrate 32.9g
(after subtracting fiber =26.4g)
Dietary Fiber 6.5g

Sugars 9.2g

Protein 7.6g

Sodium 131.2mg

Exchanges per Serving
1 ½ Starch
1 Vegetable
1 Lean Meat
1 Fat

1 ½ Carbohydrate Choices

Presentation ideas:
Garnish with fresh mint leaf.

Menu suggestions:
Serve as main dish salad on lettuce or use as stuffing in whole wheat pita bread (remember to account for the carbs from pita bread).

* Total fat may be slightly higher than the sum of individual fat totals due to rounding or lack of available information (some food items do not have an indicated breakdown of mono- and polyunsaturated fats in the software ).

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This information is provided as a public service by DCE a dietetic practice group of the American Dietetic Association and the information is not intended to replace medical advice. Individuals should contact a registered dietitian to answer food and nutrition-related questions or for nutrition services. All information is the property of DCE DPG/ADA and may not be copied or modified for commercial purposes without the written consent of DCE DPG/ADA.