Whole grains are loaded with healthful phytochemicals, vitamin E, and fiber. This tasty variation of a Middle Eastern favorite is a quick and easy way to add nutritious whole grains to any meal: it calls for an easy-to-find form of whole wheat, as well as walnuts rich in Omega-3 oils, and flavorful fresh herbs.

INGREDIENTS

1 cup dry cracked wheat bulgur
2 cups hot water
1/4 cup finely chopped walnuts
1/2 cup finely chopped cilantro (if you don’t like the taste of cilantro, just substitute more fresh parsley)
1/4 cup finely chopped parsley
1 tablespoon vinegar
2 tablespoons olive oil
2 cloves garlic, minced
Sea salt and freshly-ground black pepper, to taste
Optional garnish: diced red bell pepper or fresh tomato

1. Soak bulgur overnight in water, or combine water and bulgur in a medium saucepan, bring to a boil, remove from heat, and let stand, covered, until bulgur is soft. Drain excess liquid.

2. Toast walnuts in a 375F oven for 5 to 8 minutes.

3. Combine cilantro and parsley in a medium bowl. Stir in vinegar, olive oil, garlic, sea salt, pepper, and toasted walnuts.

4. Add cooked or soaked bulgur to cilantro mixture and mix well. Chill well to allow flavors to blend. When ready to serve, sprinkle with optional garnish, if desired.

Serves 4.