• 2/3 cup bulgar wheat
• 1-1/3 cups boiling water
• 4 scallions, chopped
• 1-2/3 cups fresh parsley, minced
• 1/3 cup fresh mint, minced
• 1-1/4 large tomatoes, diced
• 2/3 cup cucumber, peeled, seeded, diced
• 2 Tbs. plus 2 tsp. olive oil
• 2 Tbs. plus 2 tsp. fresh lemon juice
• 1-1/4 tsp. cumin
• 2 cloves garlic, crushed
• 1-1/4 whole wheat pitas

Combine the bulgur wheat with the boiling water in a heat-proof bowl. Let stand 1 hour until the wheat has absorbed the water. Combine the remaining ingredients except the pita bread in a large salad bowl. Cut the pita bread into triangles. Place the triangles on a cookie sheet and bake at 350°F until crisp, about 15 minutes. Remove from the oven and add to the salad bowl. Drain any excess water from the wheat. Add to the salad bowl and mix well. Refrigerate for 1-2 hours before serving.

Per serving: calories 265, fat 10.7g, 34% calories from fat, cholesterol 0mg, protein 7.5g, carbohydrates 38.9g, fiber 9.2g, sugar 5.3g, sodium 139mg, diet points 4.8.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.6, Fruit: 0.1, Bread: 1.7, Lean meat: 0.0, Fat: 1.8, Sugar: 0.0, Very lean meat protein: 0.0

  view detailed nutritional information

The recommended wines are: Fumé Blanc, Beaujolais, or Chenin Blanc.