For lunch Friday I prepared a Cucumber, Tomato and Feta Salad. Saturday, I prepared bulgur wheat hot cereal, added more freshly chopped flat-leaf parsley and mint, and turned those leftovers into Tabbouleh, a popular Middle Eastern salad and one of my absolute favorites. I reserved one-half cup of the hot cereal for Sunday breakfast. I am seriously proud of myself!
What is Bulgur Wheat and why do we want to eat it??
Bulgur wheat is a whole wheat grain that has been cracked and partially pre-cooked. As a whole grain, it is a naturally high-fiber, low-fat, low-calorie vegetarian and vegan food ingredient. Bulgur wheat is not suitable for those on a gluten-free diet.Tabbouleh
According to CalorieCount, one cup of cooked bulgur wheat provides 151 calories, 0.4 grams of fat, 8.2 grams of dietary fiber (that's about 33% the recommended daily value), and a healthy 5.6 grams of protein. Bulgur wheat is naturally cholesterol-free food. (Source)
Adapted from (you guessed it) Barefoot Contessa
Preparing the cereal:
1 cup Bulgur Wheat with Soy
1 1/2 cups boiling water
1 1/2 tsp kosher salt
1/4 cup lemon juice, freshly squeezed
1/4 cup olive oil
Place the bulgur in a large bowl, pour in the boiling water, lemon juice, olive oil, and 1 1/2 teaspoons of kosher salt. Stir and cover. I use a dishtowel or you could cover with clear wrap. Allow to sit at room temperature for an hour.
1 cup scallions, white and green parts, minced or chopped
1 cup fresh mint, chopped
1 cup flat-leaf parsley, chopped
1 hothouse cucumber, unpeeled, seeded, medium-diced
2 cups cherry tomatoes, cut in half
1 teaspoon freshly ground pepper
2 teaspoons kosher salt
1/2 cup kalamata olives, pitted, halved
4 ounces feta cheese, cut in bite-sized pieces
Chop scallions, mint, parsley, cucumber, tomatoes, olives and feta cheese. Stir chopped vegetables and cheese into bulgur. Add salt and pepper. Stir. This actually gets better the longer it sits.
Ideally, I would have prepared the cereal with water and/or milk for breakfast. I will in the future but this is about planning and using leftovers. This is my own creation based on available pantry ingredients.
1/2 cup bulgur wheat with soy cereal, prepared per directions on the box or as above
2 tablespoons dried cranberries, roughly chopped
2 tablespoons walnuts, roughly chopped
1/4 teaspoon ground cinnamon
1 1/2 tablespoons honey
Roughly chop the dried cranberries and walnuts. Add to cereal. Stir in ground cinnamon and one tablespoon honey. Stir. Top with 1/2 tablespoon honey.
This was okay - it tasted like healthy food - and I felt great about eating something nutritious. It ain't Krispy Kreme, but that is the point, right? Try it with fresh fruit and milk or whatever ingredients you have available or prefer. As the box says: Your only limitation is your own imagination.