Recipe courtesy of Cooking Channel

Chunky Vegetable-Bulgur Salad

This healthful side dish is composed of lightly sauteed vegetables and bulgur wheat, a Middle Eastern grain that is high in fiber and protein, and low in fat and calories.
  • Level: Easy
  • Total: 55 min
  • Prep: 10 min
  • Inactive: 30 min
  • Cook: 15 min
  • Yield: 7 cups or 8 side dish servings
  • Nutrition Info
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Ingredients

1/2 cup loosely packed fresh mint leaves, chopped

1/2 cup loosely packed fresh parsley leaves, chopped

2 cups bulgur

2 1/2 cups boiling water

2 lemons

1 tablespoon olive oil

1 small red onion, finely chopped

1 cup cherry tomatoes, halved

1 medium yellow summer squash, chopped (8 ounces)

1 medium zucchini, chopped (8 ounces)

Salt and coarsely ground black pepper

Directions

  1. In a large bowl, stir together the bulgur and boiling water. Cover and let stand until the liquid is absorbed, about 30 minutes. 
  2. Meanwhile, grate 1 teaspoon peel and squeeze 1/4 cup juice from the lemons and set aside. 
  3. In a 12-inch nonstick skillet, heat the oil over medium-high heat until hot. Add the onions and cook until beginning to soften, 3 to 4 minutes. Add the tomatoes, squash and zucchini. Cook until the vegetables are tender, 6 to 8 minutes, stirring occasionally. 
  4. Stir the vegetables into the bulgur with the lemon peel and juice, mint, parsley, 1/2 teaspoon salt and 1/4 teaspoon pepper. Spoon the mixture into a container with a tight-fitting lid. It can be refrigerated up to 1 day. 
  5. Nutritional information per 7/8-cup serving size: about 160 calories, 2 g total fat (0 g saturated), 160 mg sodium, 32 g carbohydrate, 8 g fiber, 6 g protein
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