1/2 cup bulgur (cracked wheat)
2-3 bunches flat leaf parsley (about 2 cups finely chopped)
1/2 cup fresh mint, finely chopped
2-3 medium red tomatoes, cut into 1/4 inch pieces
1/2 seedless cucumber, cut into 1/4 inch pieces
3 Tbsp olive oil
3 Tbsp fresh lemon juice
Fresh ground pepper and salt
In a small saucepan, bring 1 cup of water to a boil. Add the bulgur, 1 tablespoon of olive oil and turn off heat. Cover and let sit for 15 minutes. Stir, drain and squeeze the moisture out of bulgur. Place bulgur in a large bowl and add herbs, diced tomato, diced cucumber, 2 tablespoons of olive oil, lemon juice, salt and pepper to taste and mix well. Add more lemon juice and salt if necessary.
Bulgur is a whole wheat grain that has been cracked and partially pre-cooked. As a whole grain, bulgur is a much better source of vitamins, minerals, fiber, antioxidants and phytonutrients than enriched or refined wheat.
Want to add a different flavor? Try adding green onion, ground almonds, pomegranate kernels or diced garlic.
David H. Rahm, M.D. is the founder and medical director of The Wellness Center, a medical clinic located in Long Beach, CA. Dr. Rahm is also president and medical director of VitaMedica. Dr. Rahm is one of a select group of conventional medical doctors who have education and expertise in functional medicine and nutritional science. Over the past 20 years, Dr. Rahm has published articles in the plastic surgery literature and educated physicians about the importance of good peri-operative nutrition.