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30 minutes
Prep: 30 minutes
Cook: 0 minutes
203 calories per serving view nutrition facts
8 servings
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| 1 | cup | cracked wheat (bulgur) | |
| 1 | teaspoon | garlic | finely minced |
| 1 | cup | water | |
| 1/4 | cup | vegetable oil | olive |
| 1 | each | apple | granny smith, cored, 1/4 inch diced |
| 1/2 | cup | raisins, seedless | golden |
| 2 | tablespoons | lemon | juice, fresh |
| 2 | cups | corn | kernels, cooked, fresh |
| 1/2 | each | cucumbers | seedless, peeled, 1/4 inch diced |
| 4 | each | tomatoes | plum, ripe, 1/4 inch diced |
| 3 | each | scallions, spring or green onions | with 3 inches of the green left on, thinly sliced on the diagonal |
| 1/2 | cup | basil | leaves, thinly slivered |
| 1 | x | salt | to taste |
| 1 | x | black pepper | freshly ground, to taste |
Bulghur wheat is readily available in most supermarkets and specialty food stores. If you prefer another grain, you can easily substitute cooked rice, barley or couscous. When mixing the salad, use a fork to keep grains from sticking together.
Combine the bulghur, garlic, water and olive oil in a large bowl. Mix together, then set aside for 30 minutes.
In another bowl, mix the diced apple and raisins with lemon juice to prevent the apple from discoloring.
After 30 minutes, fluff the bulgur well with a fork. Add all the remaining ingredients, using a fork to combine and fluff the salad.
Per serving: 209 calories, 8 grams fat, no colesterol.
NOTE: If you like your corn very sweet, add 1 tablespoon of sugar to the boiling water before you cook the corn.
| % Daily Value* | |
| Total Fat 8.0g | 12% |
| Saturated Fat 1.0g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 15mg | 1% |
| Total Carbohydrate 33.0g | 11% |
| Dietary Fiber 6.0g | 23% |
| Sugars 10.0g | |
| Protein 4.0g | 9% |
| Vitamin A | 13% | Vitamin C | 24% | |
| Calcium | 3% | Iron | 6% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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