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Bulgur Salad with Grapes, Feta and Mint

A nice change from a traditional tabbouleh salad that works well as a light lunch or satisfying side dish.

Per Serving: 195 calories, 4 g fat, 3 g sat fat, 8 g protein, 35 g carbohydrates, 7 g fiber, 17 mg cholesterol, 400 mg sodium
Bulgur Salad with Grapes, Feta and Mint Photo
Yield: Serves 4

Ingredients

Serving suggestions include as a side dish with grilled or roasted fish, chicken beef or pork. Or, it makes a wonderfully satisfying vegetarian lunch.

  • 1 ½ cups water
  • 1 cup bulgur wheat
  • ¼ cup fresh lemon juice
  • 1 Tbsp extra-virgin olive oil
  • ½ tsp salt
  • ½ tsp ground cumin
  • Pinch cayenne pepper
  • 1 cup diced seedless cucumber
  • ¾ cup seedless grapes, halved
  • ½ cup crumbled fat-free feta
  • ¼ cup chopped fresh mint
  • 3 Tbsp sliced scallions

Instructions

  1. Bring water to a boil in a small saucepan. Stir in the bulgur and then remove from heat. Cover pan and let stand until water is absorbed and bulgur is tender, about 25 to 30 minutes.

  2. Pour bulgur into a large serving bowl. Stir in lemon juice, olive oil, salt, cumin and cayenne and let cool to room temperature.

  3. Stir in cucumber, grapes, feta, mint and scallions. Serve, or cover and refrigerate up to 1 day.

Recipe and photo created by Terry Grieco Kenny for DietsInReview.com



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