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very easy
Prep Time
15 mins
Total Time
2 h 30 m


1 cup
Compliments Low Sodium Vegetable Broth
250 mL
1 tsp
salt, divided
5 mL
½ tsp
ground black pepper
2 mL
1 cup
dried bulgur wheat
250 mL
1 cup
diced cucumber
250 mL
1 cup
seeded, diced vine-ripened tomatoes (about 2)
250 mL
1 cup
finely chopped curly parsley
250 mL
½ cup
finely chopped green onion
125 mL
¼ cup
finely chopped Compliments mint leaves
60 mL
¼ cup
Compliments Extra Virgin Olive Oil
60 mL
1 tbsp
lemon zest
15 mL
¼ cup
lemon juice
60 mL
1 tbsp
minced garlic
15 mL


Step 1
Bring the broth, ½ tsp (2 mL) of the salt and the pepper to a boil. Put the bulgur in a large heatproof bowl. Stir in the hot broth. Cover and let stand 1 hr.
Step 2
Meanwhile, combine the diced cucumber and tomatoes in a bowl. Stir in remaining ½ tsp (2 mL) salt. Let tomato mixture stand until the bulgur finishes soaking. Drain off and discard the liquid from the tomato mixture. Mix cucumber and tomatoes into the bulgur, along with the parsley, green onion, mint, olive oil, lemon zest and juice and garlic. Cover and chill at least 2 hr.
Step 3
Stir and bring to room temperature. Adjust seasonings if required before serving.

Nutritional Facts Per Serving

Nutrition Description:
Per serving: 1/6 of recipe
10 g
Saturated Fat:
1.5 g
23 g
5 g
2 g
4 g
420 mg