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
- Combine bulgur and water in large bowl. Cover and let stand 30 minutes.
- Add tomato and next 9 ingredients (through garbanzo beans) and stir well.
- Cover and chill. Serve with pita bread and hummus, if desired.
Recipe and photo courtesy of Heartland Brands.
Total Fat: 13 g
(Saturated Fat: 1.5 g)
Sodium: 870 mg
Carbohydrate: 80 g
Fiber: 14 g
Protein: 15 g