Bulgur Salad

Bulgur is crushed whole wheat. It is precooked and dried, so it is easy to cook and is quick. It is low in fat and is a complex carbohydrate. It can be use in various ways including hot cereal, a replacement for rice in recipes and in soups. It has a light nutty flavor and a tender, slightly chewy texture.

Red bell peppers have 11 times more beta-carotene, an antioxidant that is converted to vitamin A then green bell peppers! There are flavonoids in the white part in the cavity; same antioxidant as in wine.

¾ cup bulgur

1 ¼ cup water

1 cup (4 oz) cheddar cheese (1/4-1/2 inch cubes)

1 cup of broccoli florets (#3 cone)

½ cup chopped carrots

½ cup chopped red bell pepper

½ cup thinly sliced green onions or red onions
½ cup cilantro, diced

2 tablespoons lemon juice

½ teaspoon salt

2 tablespoons olive or vegetable oil

1.      Combine bulgur and water in small saucepan. Cover and bring to  a boil, then immediately remove from heat and set aside for 20-30 minutes.

2.      Meanwhile, cut cheese, broccoli, carrot, bell pepper and green onions. Place in a medium bowl. Drain bulgur or pour off remaining water. Pat with paper towel.

Mix all ingredients. Serve at room temperature or cover and refrigerate for up to 2 days