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  • Writer's pictureNDCaptialChef


Becoming more and more popular, enjoy this middle eastern salad of Bulgur wheat tossed with lots of fresh parsley, mint, and lemon juice. Spoon into a pita pocket, or onto tomato slices for a delicious, flavorful meal.


1/2 c. Bulgur Wheat

1 c. Water

3 c. Finely Shredded Arugula

2 c. Freshly Chopped Parsley

2 Large Tomatoes, seeded and chopped

1 Shallot, minced

1/4 c. Freshly Chopped Mint

1 Garlic Clove, minced

1/4 c. Fresh Lemon Juice

2 tbsp. Olive Oil

Salt and Pepper


Wash salad mix and parsley separate with water and place in Salad Spinner to remove excess water and dirt. Place in large bowl.

Combine Bulgur and water in bowl; cover and let stand until water is absorbed (1 hour).

Drain well into colander and press down using fork or back of spoon to drain any remaining water.

Add Bulgur wheat, tomato, onion, mint and garlic to salad mix.

* I like to Micro-plane half lemon peel in this mixture for extra flavor.

Next, Combine lemon juice, olive oil and salt and pepper into small bowl and whisk until blended. Pour dressing mixture over salad, toss gently. Cover and chill for an hour before serving.

Yields 6 servings.

Per serving: Calories 107; Fat 5g

Cholesterol 0mg; Sodium 404mg


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