Serves: 12 

40 mins.

 

Serving size: 1 cup

Total calories: 162 

Total fat: 2.7 g 

Saturated fat: 0.5 g 

Fiber: 5.1 g 

Sodium: 12 mg

 

Needed:

• Measuring spoons

• Measuring cups

• Cutting board

• Chef knife

• Small bowl

• Large bowl

• Spoon

 

Ingredients:

2 cups Bulgur wheat

2 cups Very hot water

1 Cucumber chopped

1 Small tomato chopped

1 Bunch green onions chopped

½ cup Fresh mint chopped

2 cups Fresh parsley chopped

½cup Fresh lemon juice

1 tablespoon Olive oil

Black pepper to taste

 

Directions

1. Pour hot water over bulgur wheat and allow to stand until water is absorbed about 30 minutes.

2. Combine the rest of the ingredients in a large bowl and mix well. Serve immediately or chill for up to 3 days.

3. Serve with whole wheat pita bread or homemade pita chips.