In the summer, when the temps were high and the days were long with cutting and baling alfalfa, my mom would often make salad meals that could be done ahead of time, and served whenever members of the family straggled in from the field. This recipe reminds me of those one-dish meals, and requires zero time spent near the oven or stove…perfect for the dog days of summer!


1 ½ cups boiling water
¾ cup uncooked bulgur
1 large tomato, diced
8 green onions, sliced
1 medium green bell pepper, diced
1 cucumber, diced
1 can low-sodium garbanzo beans, drained & rinsed
¼ cup lemon juice
1 tablespoon canola oil
¼ teaspoon salt
¼ teaspoon pepper
3 garlic cloves, minced

Pour boiling water over bulgur in a medium bowl; cover and let stand 1 hour.

You’ve got an hour, so go ahead and get your mise en pas on. You know I’ve been dying to go all Food Network on you…and I finally busted out an actual cooking term. Pretty sure I didn’t use it right, but mise en pas basically means get everything ready…a.k.a. slice and dice your vegetables. I like to use mise en pas time to trick my girls into eating veggies…just the other night I had Layne (who is currently teething) gnawing on matchstick of cucumber.

Oh yeah, back to the recipe…

Once your veggies are sliced and diced, make the dressing: combine lemon juice, oil, salt, pepper, and garlic. Whisk thoroughly or put in a tightly sealed container and have your kiddo shake it up.

Once the bulgur is done, drain any remaining water. Mix bulgur and veggies in a large bowl, toss with dressing.

Sodium per serving: 330 mg

Note: Jael likes this recipe with a bit of feta crumbled on top.

Modified from Betty Crocker Heart Healthy Cookbook

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