AZ Health Zone/ Dinner/ Lunch



AZ Health Zone
Course Dinner, Lunch
Cuisine Mediterranean, Middle Eastern
Servings 6


  • Cutting Board
  • Knife
  • Measuring Cups
  • Measuring Spoons
  • Small Stock Pot
  • Stove
  • Medium Bowl
  • Small bowl
  • Whisk


  • Ingredients
  • ½ cup bulgur uncooked
  • 1 cup water
  • ¾ cup diced cucumber
  • ¾ cup diced tomato
  • 2 tablespoons fresh parsley chopped
  • 2 tablespoons fresh mint leaves chopped
  • 2 tablespoons green onions chopped
  • 1 clove garlic finely chopped
  • 1 tablespoon extra virgin olive oil
  • 2 tablespoons lemon juice
  • ¼ teaspoon salt
  • ¼ teaspoon pepper


  • Directions
  • Wash your hands with soap and warm water. Wash fresh fruits and vegetables before preparing them.
  • In a small stockpot, bring water to a rolling boil.
  • Add bulgur; cover, and turn heat off. Leave the stockpot on the hot burner. Keep covered, and let stand for 20 minutes. Drain any excess liquid, fluff with a fork, and allow bulgur to cool.
  • In a medium bowl, mix together cooled bulgur, cucumber, tomato, parsley, mint, green onions, and garlic.
  • In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Combine dressing with the other ingredients; mix well.
  • Refrigerate; let chill for at least 2 hours before serving to allow the flavors to fuse.


Nutrition Facts (Per Serving)
Calories, 69; Carbohydrate, 11 g; Protein, 2 g; Total Fat, 35 g; Saturated Fat, 0 g; Trans Fat, 0 g; Cholesterol, 0 mg; Fiber, 3 g; Total Sugars, 1 g; Sodium, 103 mg; Calcium, 15 mg; Folate, 12 mcg; Iron, 1 mg; Percent Calories from Fat, 39%.
Makes 6 servings, approximately ½ cup each.
Keyword Bulgur, Garlic, Green Onions, Mint, Parsley

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