By Mayo Clinic Staff

Dietitian's tip:

Wrap this Middle Eastern salad in lettuce, tuck it in a pita pocket or serve it as a side dish. This salad also goes well with lavosh — a round, thin crispbread.

Number of servings

Serves 8

Ingredients

    1 1/2 cups water
    3/4 cup bulgur (cracked wheat), rinsed and drained
    1 cup diced, seeded tomatoes
    1 cup chopped parsley
    1/2 cup chopped scallions or green onions
    1 teaspoon dill weed
    4 black olives, sliced
    1/4 cup raisins
    1/4 cup lemon juice
    2 tablespoons extra-virgin olive oil
    Freshly ground black pepper, to taste

Directions

In a small saucepan, bring the water to a boil. Remove from heat and add the bulgur. Cover and let stand until the bulgur is tender and the liquid is completely absorbed, about 15 to 20 minutes.

In a large bowl, add the bulgur and the remaining ingredients. Toss gently just until the ingredients are evenly distributed. Cover and refrigerate for 2 hours to allow the flavors to blend. Serve chilled.

Nutritional analysis per serving

  • Total fat 4 g
  • Calories 101
  • Protein 2 g
  • Cholesterol 0 mg
  • Total carbohydrate 16 g
  • Dietary fiber 4 g
  • Monounsaturated fat 3 g
  • Saturated fat 0.5 g
  • Sodium 60 mg
Mar. 01, 2009