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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.

Recipe courtesy Drop 5 Lbs with Good Housekeeping
Show: Drop 5 Lbs with Good Housekeeping Episode: Find Your Balance

Photo: Chunky Vegetable-Bulgur Salad

TOTAL TIME: 55 min
Prep: 10 min
Inactive Prep: 30 min
Cook: 15 min
 
YIELD: 7 cups or 8 side dish servings
LEVEL: Easy

ingredients

  • 1 medium yellow summer squash, chopped (8 ounces)
  • 1 medium zucchini, chopped (8 ounces)
  • 1/2 cup loosely packed fresh mint leaves, chopped
  • 1/2 cup loosely packed fresh parsley leaves, chopped
  • Salt and coarsely ground black pepper
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Directions

In a large bowl, stir together the bulgur and boiling water. Cover and let stand until the liquid is absorbed, about 30 minutes.

Meanwhile, grate 1 teaspoon peel and squeeze 1/4 cup juice from the lemons and set aside.

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.

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.

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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  • on August 26, 2012

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    The taste is very good. I had to add more vegetables, cut them chunky, added more parsley a little extra lemon juice.

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  • on July 25, 2012

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    This is a very tasty dish. The lemon sparkles in your mouth, the vegetables provide perfect crunch, and the bulgur is super healthy. Perfect alone or as a side. I made it with lemon roasted chicken. Yummy!!!!!

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