Ingredients:
- 2/3 cup dry cracked wheat (bulghur)
- 2 tablespoons ground flax seed (optional)
- 1 bunch parsley, finely chopped (about 2 cups)
- 1/4 cup chopped mint leaves
- 4 sliced green onions (including the green part) (about 2 cups)
- 2 chopped fresh tomatoes (about 2 cups)
- 1/4 cup lemon juice
- 1/4 cup olive oil
- 1/2 teaspoon salt
- Pepper, fresh, coarsely ground, to taste
- 1 chopped avocado (optional)
Directions:
- Place cracked wheat and flax seed in a medium-size glass or ceramic bowl. Pour 2 cups of boiling water over it and let stand about 1 hour, until cracked wheat has plumped up and become tender.
- Drain well.
- In a large bowl, combine drained cracked wheat with parsley, mint, onions, tomatoes, and avocado.
- Combine in a glass: olive oil, salt, pepper and lemon juice. Shake well and pour gradually over mixture.
Notes:
- 2/3 cup bulghur will plump to about 3-4 cups.
- Additional vegetables may be added during step 3.
- Provides both whole grains and vegetables in one dish.
- Keeps well in refrigerator for up to 3 days.
Menu Suggestions:
- A wonderful accompaniment to grilled meat, especially lamb.
- Great with whole-wheat pita bread as a refreshing snack or appetizer.
- Can also serve as a complement to green tossed salads.
Presentation Ideas:
Serve over large lettuce leaves and add more fresh mint leaves to serving plate just before serving.
Courtesy of:
Robin Williams, MA, RD, CDE |
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