Why Bulgar? Well, not only is 90% of it the type of fiber that helps keep us all “regular”, but it’s bursting with Iron and B Vitamins. It’s the type of grain that makes brown rice look like a slacker! It contains about 6x more fiber, and about 25% more protein.
Bulgar is not one of those earthy health foods that we choke down, all while tasting a hint of dirt on the back of our palette. It is like the pasta or tofu of the grain world. It takes on whatever flavor you give it, while developing even more “gusto” over time.
Although this salad is scrumptious immediately, it tastes even better after a day or two in the refrigerator. The onion really penetrates the Bulgar, while the acidity of the Lemon juice keeps the Mint from wilting. It’s really magnificent.
Use this as a side dish, or the main event. This can be served warm, or chilled, making it one of my favorite picnic and beach foods. It goes great with my Middle Eastern Style Burgers, or stuffed inside a piece of Whole Wheat Pita with my Lebanese Hummus, and a thing slice of Feta Cheese. Oh man, this is making me hungry!
Israeli Flavored Bulgar Salad, 6 servings
Ingredients:
1 cup Bulgar Wheat (*See Chef’s Tip below) 2 cups Vegetable or Chicken broth 1 medium Tomato, seeded & diced 1/4 Red Onion, diced finely 1/4 cup Cucumber (1/2 of a medium), seeded & diced 1/4 cup Fresh Mint, chopped 1/4 cup Inca Berries, or Raisins, rough chopped (*See Chef’s Tip below) 1 tbsp Extra Virgin Olive Oil 1 tbsp Fresh Lemon Juice 1/4 tsp salt, if needed for taste, (depends on what broth you use)
Method:
1. Combine Bulgar and Broth in sauce pan, over Medium High heat. Bring to a boil, them reduce heat to low. Simmer 15-20 mins, or until all the liquid has evaporated.
2. Move cooked Bulgar to medium bowl, and allow to cool to room temperature.
3. Add Tomato and next 5 ingredients, through Inca Berries/Raisins. Using a large spoon, fold all these ingredients into Bulgar.
4. Add EVOO, Lemon Juice, and Salt (if using). Combine well.
Serve with these tasty Middle Eastern Style Burgers, and a side of Hummus. Healthy, filling, and easy!