Bulgur, Cucumber and Tomato Salad

Bulgur is a nutritious and easy whole grain that works as a great replacement for brown rice or quinoa if you're trying to switch things up. This recipe for bulgur, cucumber and tomato salad would be perfect for a summer potluck or healthy side dish.

Makes 8 servings

Prep Time: 10 minutes
Cook Time: 15 minutes 
Total Time: 25 minutes 

Ingredients:
1 ½ c. bulgur
1 c. cherry tomatoes, halved
1 med. cucumber, halved, seeded and diced
2 cloves garlic, peeled and minced
4 green onions, chopped
zest and juice of 2 lemons
2 T. red wine vinegar
1 tsp. crushed red pepper flakes
¼ c. minced tarragon

Directions:

1. Bring 3 cups of water to a boil in a medium pot and add the bulgur.
2. Remove the pot from the heat.
3. Cover with a tight-fitting lid.
4. Let it set until the water is absorbed and the bulgur is tender, about 15 minutes.
5. Let cool to room temperature.
6. Transfer the cooled bulgur to a bowl.
7. Add the remaining ingredients and mix to combine.
8. Chill for 1 hour before serving.

Each serving = 98 calories, 22 g. carbs, 4 g. protein and 4 g. fiber

About
This recipe was provided by the Columbus Community Hospital Diabetes and Health Education Department, which provides a variety of programs to help educate and support community members with diabetes, or those who are at risk of developing diabetes.

Their services include group classes and individual appointments for inpatient and outpatient diabetes education. For more information on our Diabetes and Health Education Department, click here.