- Level
- very easy
- Prep Time
- 15 mins
- Total Time
- 2 h 30 m
- Serves
- 6
Ingredients
- 1 cup
- Compliments Low Sodium Vegetable Broth
- 250 mL
- 1 tsp
- salt, divided
- 5 mL
- ½ tsp
- ground black pepper
- 2 mL
- 1 cup
- dried bulgur wheat
- 250 mL
- 1 cup
- diced cucumber
- 250 mL
- 1 cup
- seeded, diced vine-ripened tomatoes (about 2)
- 250 mL
- 1 cup
- finely chopped curly parsley
- 250 mL
- ½ cup
- finely chopped green onion
- 125 mL
- ¼ cup
- finely chopped Compliments mint leaves
- 60 mL
- ¼ cup
- Compliments Extra Virgin Olive Oil
- 60 mL
- 1 tbsp
- lemon zest
- 15 mL
- ¼ cup
- lemon juice
- 60 mL
- 1 tbsp
- minced garlic
- 15 mL
Method
Step 1
Bring the broth, ½ tsp (2 mL) of the salt and the pepper to a boil. Put the bulgur in a large heatproof bowl. Stir in the hot broth. Cover and let stand 1 hr.
Step 2
Meanwhile, combine the diced cucumber and tomatoes in a bowl. Stir in remaining ½ tsp (2 mL) salt. Let tomato mixture stand until the bulgur finishes soaking. Drain off and discard the liquid from the tomato mixture. Mix cucumber and tomatoes into the bulgur, along with the parsley, green onion, mint, olive oil, lemon zest and juice and garlic. Cover and chill at least 2 hr.
Step 3
Stir and bring to room temperature. Adjust seasonings if required before serving.
Tips
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Nutritional Facts Per Serving
- Nutrition Description:
- Per serving: 1/6 of recipe
- Calories:
- 190
- Fat:
- 10 g
- Saturated Fat:
- 1.5 g
- Carbs:
- 23 g
- Fibre:
- 5 g
- Sugar:
- 2 g
- Protein:
- 4 g
- Sodium:
- 420 mg
