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Recipe By Chef Jim Coleman

This Mediterranean salad is easier to make than you’d imagine.

Serves 4 to 6 people


  • 2/3 of a cup of bulgur wheat
  • 3 medium tomatoes, finely chopped
  • 3/4 of a cup of chopped fresh parsley
  • 1 medium onion, finely chopped
  • 4 tablespoons of fresh lemon juice
  • 1½ teaspoons of salt
  • 4 tablespoons of olive oil
  • 1½ teaspoons of finely chopped fresh mint


    1. Place the bulgur wheat in a bowl and pour in enough hot water to cover it completely. Let it soak for 20 minutes, then drain in a colander lined with a double thickness of dampened cheesecloth.
    2. Wrap the bulgur in the cheesecloth and squeeze it until all extra moisture is removed.
    3. Put the bulgur in a dry bowl and add the tomatoes, parsley, onions, lemon juice and salt and toss gently but thoroughly with a fork.
    4. Just before serving, stir in the olive oil and mint and taste for seasoning.
Photo by Flicker user cyclonebill / CC BY-NC 2.0

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.

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Photo by Flicker user mollycakes / CC BY-NC 2.0

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