Try this fabulous grain-filled herby salad featuring a versatile plant-based protein. Try this healthy recipe and visit Healthy Hands Cooking to learn about our instructor opportunity and healthy cooking classes.

• 1/2 Cup fine Bulgar wheat (or 2 cups cooked quinoa or whole grain couscous)
• 2 bunches fresh parsley, stems removed (or you can use fresh baby spinach)
• 1 Tablespoon minced fresh mint
• ½ peeled, seeded, and diced cucumber
• 3 scallions, minced
• 3 small tomatoes, diced
• 1/2 medium red bell pepper, seeded and diced
• 1 Cup canned chickpeas (garbanzo), drained and rinsed
• 3 Tablespoons Fresh Lemon Juice
• 2 Tablespoons Olive Oil
•   Salt and Pepper to Taste

Directions

Rinse bulgur wheat and pour hot water over it, cover, and let soak for about 20 min until doubled in size. Drain excess water if any and transfer to large bowl.  Chop parsley and all other ingredients. Add to bulgur wheat.

Vinaigrette – Whisk together the following:

• 3tbsp fresh lemon juice
• 2 tbsp olive oil
• ¼ tbsp. salt

Add to salad. Taste and add/adjust any seasonings. (Ex: more lemon juice)

Adopted and modified from the American diabetes association (1 serving = 1 cup =1 carbohydrate choice)