Bulgur or cracked and pre-cooked whole wheat grain can be added to a salad or eaten like rice. This high-fiber, low-fat grain is delicious and takes minutes to prepare.


1 cup of bulgur
1 teaspoon salt
1 3/4 cups water or soup stock

1/2 cup cucumber, chopped (Persian)
1 teaspoon cumin
1/2 cup dill, chopped
1 15-ounce can of chickpeas, drained and rinsed
2 lemons, juiced and strained
1/2 cup onion, chopped (red)
1/4 cup olive oil
1/2 cup parsley, chopped
1 teaspoon pepper, black or red
1/2 cup green or red pepper, chopped
1 teaspoon salt
1 teaspoon sugar
1/2 cup tomato, chopped

Prepare a 2-quart sauce pan with a lid.

Place 1 cup of bulgur in a 2-quart sauce pan. Add the salt and water then place on the stove set to medium high. Reduce the heat when the pot is about to boil to simmer and cover the pan. Cook for 10 minutes. Stir and turn off the heat. Let cool on top of the burner.

Chop the cucumber, dill, onion, pepper, parsley and tomato. Place in a large mixing bowl. Add the chickpeas, cumin, lemon juice, olive oil, pepper and salt and sugar. Mix until incorporated. Taste to adjust the seasonings. Package in a food storage container and marinate for at least one hour before serving. Serve as a salad or side dish.