Cracked Wheat Salad

Dairy-free
Egg-free
Nut-free
Soy-free
Heart-Healthy
High-Fiber
Low-Calorie
Low-Cholesterol
Low-Saturated Fat
Low-Sodium
Low-Sugar
Vegetarian / Meatless
Vegan
Weight Management
Dish type
Dinner
Serves
6
Ready in
30 minutes*

Ingredients

  • 1 1/2 cup cracked bulgur wheat, fine-medium grind
  • 1 1/2 cup seeded, chopped tomatoes
  • 1 cup chopped seedless cucumber
  • 3/4 cup chopped fresh parsley
  • 1/4 cup sliced green onions
  • 1 tsp. freshly grated lemon peel
  • 1/2 cup fresh lemon juice
  • 1/4 cup extra virgin olive oil

Directions

Prep Time
30 minutes*
Ready in
30 minutes*
  1. Place wheat in a large bowl; add 1 1/2 cups boiling water. Cover and let stand 30 to 45 minutes or until water is absorbed. Fluff with a fork.
  2. Add tomatoes, cucumber, parsley, onions, lemon peel, lemon juice, oil, and salt and pepper to taste; toss. Cover and chill 1 hour before serving.

Nutritional Information

Serving Size
1
Per Serving
Calories 219, Calories Fat 86, Total Fat 10g, Saturated Fat 1g, Cholesterol 0mg, Sodium 13mg, Carbohydrate 31g, Protein 5g
Serving Size1
Calories219
Calories Fat86
Calories (fat) extra39
Total Fat10g
Total Fat (extra)15
Saturated Fat1g
Saturated Fat (extra)7
Cholesterol0mg
Sodium13mg
Sodium (extra)1
Potassium355mg
Carbohydrate31g
Carbohydrate (extra)10
Fiber7g
Fiber (extra)30
Sugars2g
Protein5g
Omega30g
Vitamin A1077IU
Vitamin A (extra)22
Vitamin C26mg
Vitamin C (extra)45
Iron1mg
Iron (extra)9