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4 servings

1 cup bulgur wheat

1 cup boiling water

1 cup diced plum tomatoes

1 cup diagonally sliced green onions

½ cup flat-leaf (Italian) parsley, chopped

1 ½ tsp. grated lemon rind

¼ cup fresh lemon juice

3 Tbsp extra-virgin olive oil

½ tsp. salt

⅛ tsp. hot sauce (Tabasco or similar)

Dash of pepper

1 (15 oz) can garbanzo beans, rinsed and drained

3 six-inch whole wheat pita rounds, each cut into 4 wedges

hummus (optional)


  1. Combine bulgur and water in large bowl. Cover and let stand 30 minutes.
  2. Add tomato and next 9 ingredients (through garbanzo beans) and stir well.
  3. Cover and chill. Serve with pita bread and hummus, if desired.

Recipe and photo courtesy of Heartland Brands.


Calories: 480
Total Fat: 13 g
(Saturated Fat: 1.5 g)
Sodium: 870 mg
Carbohydrate: 80 g
Fiber: 14 g
Protein: 15 g

Yield: 4 servings

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