Bulgur Salad

Bulgur Salad is a refreshing and nutritious Lebanese breakfast dish, packed with flavors from fresh vegetables and herbs. This hearty salad is both satisfying and rich in fiber, making it a perfect start to your day.

Ingredients

• Bulgur wheat - 100 grams
• Water - 250 ml
• Cherry tomatoes - 100 grams, halved
• Cucumber - 100 grams, diced
• Red onion - 50 grams, finely chopped
• Fresh parsley - 30 grams, chopped
• Fresh mint - 10 grams, chopped
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. In a medium pot, bring 250 ml of water to a boil.
2. Add 100 grams of bulgur wheat to the boiling water, reduce heat to low, cover, and simmer for about 10 minutes until the bulgur is tender and the water is absorbed.
3. Remove from heat and let it sit covered for an additional 5 minutes, then fluff with a fork.
4. In a large bowl, combine the halved cherry tomatoes, diced cucumber, finely chopped red onion, chopped parsley, and chopped mint.
5. Add the fluffed bulgur to the vegetable mixture.
6. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper.
7. Pour the dressing over the bulgur salad and toss gently to combine all ingredients evenly.
8. Serve immediately or refrigerate for 30 minutes to let the flavors meld before serving.

Nutrition

• Calories: 220
• Protein: 6 g
• Carbs: 35 g
• Fiber: 7 g
• Sugar: 3 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.25 L

Health Benefits

• Rich in fiber, promoting digestive health.
• High in antioxidants from fresh vegetables and herbs.

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