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Makes 8 servings


1/2 cup uncooked bulgur wheat
3/4 cup boiling water
1/4 teaspoon salt
5 teaspoons lemon juice
2 teaspoons olive oil
1/2 teaspoon dried basil
1/4 teaspoon black pepper
1 green onion, thinly sliced
1/2 cup chopped cucumber
1/2 cup chopped green bell pepper
1/2 cup chopped tomato
1/4 cup chopped fresh parsley
2 teaspoons chopped mint (optional)


  1. Rinse bulgur thoroughly in colander under cold water, picking out any debris; drain well. Transfer to medium heatproof bowl. Stir in boiling water and salt. Cover; let stand 30 minutes. Drain well.
  2. Combine lemon juice, oil, basil and black pepper in small bowl. Pour over bulgur; mix well.
  3. Layer bulgur, onion, cucumber, bell pepper and tomato in clear glass bowl; sprinkle with parsley and mint.
  4. Refrigerate, covered, at least 2 hours to allow flavors to blend. Serve layered or toss before serving.

Nutritional Information

Serving Size: 1/8 of total recipe
Fiber 3 g
Carbohydrate 9 g
Saturated Fat <1 g
Total Fat 1 g
Calories from Fat 23 %
Calories 49
Protein 1 g
Sodium 71 mg

Dietary Exchange

Starch 1/2
Vegetable 1/2

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