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-excerpted from Lenore's Natural Cuisine cookbook

This classic Mideastern salad, based on Meredith McCarty's recipe in Fresh From a Vegetarian Kitchen, is made with very little oil and no tomatoes. It is exceptionally high in iron and pairs up nicely with Hummus in-a-Hurry, last month's recipe. 



3 cups water
1 tsp. unrefined sea salt
2 cups coarse bulgur
2 cups cucumber, 
  seeded and cut into
  1/4-inch pieces
4 cups fresh parsley, minced
1 cup scallions, thinly sliced

1/2 cup fresh lemon juice
1/4 cup extra-virgin olive oil
2 large garlic cloves, minced
1 TBS. shoyu, or more to taste
3 TBS. fresh mint, minced,


1. Bring water to a boil in a 4-quart pot. Add salt and bulgur.
    Simmer covered 15 minutes.
2. Transfer to a large bowl. Fluff with a fork and allow to cool.
3. Meanwhile, in a small bowl, whisk together dressing ingredients. 
4. Add remaining salad ingredients and dressing to bulgur. Mix
5. Refrigerate at least 1 hour before serving.
6. Keeps refrigerated 3 days at most.


*Substitute 1 teaspoon dried mint for fresh.
*Add 1/4 cup blanched and toasted, slivered almonds to step #4.

cook's tips

*It is healthier to use organic cucumbers. If only waxed cucumbers are available, peel off the skin to avoid ingesting the
    wax, which can coat the intestines and impair absorption of food.
*To remove cucumber seeds, cut cucumber in half lengthwise. Use a spoon to scrape out seeds. This step is not imperative,
    but seeds make the dish watery and give it a seedy texture, so
    you decide! 


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