1 cup of bulgur (this is not a gluten-free food. If you’re gluten-free choose brown rice or quinoa). Rinse bulgur under running water and drain.
1/2 cup fresh lemon juice
1/2 cup water
1/3 cup olive oil
salt and pepper to taste
1/8 tsp. cayenne pepper for kick
2 cups of minced parsley
2 tomatoes, cored, halved and cut into small dice
4 scallions, minced
2 tbsp. minced fresh mint (optional, in the middle of winter, I never have this, and it’s still good)
Mix bulgur with 1/2 cup lemon juice and 1/2 cup water; set aside until grains are tender and fluffy, 20-40 minutes.
Mix remaining ingredients with olive oil and toss to coat. Mix in bulgur when soft. Cover and refridgerate for 1-2 hours to let the flavors blend. Serve with pita and hummus for a quick and easy dinner. It is hearty and delicious.
Why Its Good For You
The bulgur is a whole grain filled with fiber and B vitamins. Bulgur is a good source of folic acid, which is particularly helpful in heart health. Parsley has a large amount of flavonoids, specifically luteolin, which is a strong antioxidant. Also, it has a large amount of vitamins A and C. Vitamin C has antioxidant properties, is anti-inflammatory and an immune system booster.
The olive oil is a very healthy fat filled with omega 3s. We all need more omega 3’s in the diet and less omega 6s to keep our balance at 1:2.
Hi! I’m Robin, the founder of Healthy Nest Nutrition. I am a board-certified holistic nutritionist in Denver, Colorado. My passion is helping people find the right diet for their bodies and then showing them how to make healthy nutrition doable and delicious!