Mediterranean Bulgur & Veggy Salad

Bulgur wheat can usually be found near rice in the supermarket. It's quick and easy to cook and for me, it doesn't have the sticky texture that tends to get stuck in my stoma.

1/2 cup uncooked bulgur wheat
1/2 cup chicken broth
1/2 teaspoon salt

3 tablespoons balsamic vinegar

3 tablespoons olive oil

1 teaspoon Dijon mustard

1 teaspoon minced garlic

salt & black pepper to taste

1 tablespoon chopped fresh basil, or 1 teaspoon dried

1 small cucumber, peeled, seeded and chopped
2 plum tomatoes, seeded and chopped
3 tablespoons minced red onion
3 scallions, chopped

In a small saucepan, bring the bulgur and chicken broth to a boil over high heat. Remove from heat, cover, and let stand for one hour or until all the liquid is absorbed. While the bulgur is standing, prepare the veggies.

In a medium bowl, whisk together the vinegar, olive oil, mustard, garlic, salt & pepper, and basil until emulsified (well combined and slightly thickened). Add the bulgur and veggies to the bowl and toss to coat the ingredients with dressing.

Serve at room temperature, or refrigerate until 15 minutes before serving time. Remove from refrigerator and let stand 15 minutes. Stir before serving.

4 servings

Quinoa with pistachios & herbs

This stuff is great - you get your whole-grain carb fix with a boost of protein (in the quinoa and nuts). It's good served at room temperature or cold, though I prefer to let it sit about 10 minutes after I take it out of the fridge, because the olive oil needs to liquefy. For variety you can use other grains, like bulgur wheat or brown rice. If I'm using fresh lemon, I grate about 1/2 of the lemon rind and add it to the cooked mixture. I use whatever fresh herb is happening in our garden or that's affordable at the supermarket. I haven't tried different nuts with this yet, but cashews could be in my future...

1/2 cup shelled pistachios
1 cup quinoa
2 cups water or broth (chicken or veg)
1/2 tsp salt
1/4 cup fresh parsley, chopped
1/4 cup olive oil
3 tablespoons lemon juice
grated lemon rind (optional)
2 tablespoons fresh mint, cilantro, or thyme, chopped

In a heavy medium saucepan, stir the pistachios over medium heat for 3-4 minutes, or until fragrant and brown. Transfer to a cutting board, allow to cool slightly, and chop roughly. Set aside.

In the same saucepan, heat 2 cups water or broth until it boils. Add the quinoa and salt, stir, cover, and cook on low heat for 15 minutes or until all the water is absorbed. Transfer the cooked quinoa to a large bowl.

Add the pistachios, parsley, olive oil, lemon juice, and mint or other herbs to the quinoa and mix well. Let stand about 20 minutes for the flavors to develop.

Adjust seasonings.

4 servings

Tabbouleh with edamame & feta cheese

1-1/4 cups uncooked bulgur or cracked wheat
2 cups boiling water or chicken broth
1/2 cup roughly chopped fresh parsley
1/4 cup lemon juice
1/8 cup olive oil
1 teaspoon dried oregano
2 cups chopped tomato
3 ounces feta cheese, crumbled (I use reduced fat feta)
1/3 cup chopped scallions
1/4 teaspoon each salt and pepper
2 cups cooked, shelled edamame
4 pita breads (7" diameter), cut in half

Combine the bulgur and water or broth, cover and let stand 30 min. Drain.

Process the parsley, lemon juice, oil, and oregano in a mini food processor until smooth.

Combine the bulgur, parsley mixture, tomato, feta, scallions, salt & pepper, and edamame in a large bowl. Serve with pita bread.

4 servings