High Fiber Tabbouleh

Whole grain bulgur makes this dish protective against many types of cancer, including deadly pancreatic cancer. Whole grains are also associated with a reduced risk of heart disease and diabetes. Tabbouleh is a Middle Eastern favorite that’s easy to make and satisfies your hunger with a myriad of flavors.

Makes about six 1 c. servings.

1 c. cracked wheat (bulgur), dry
1 c. chick peas, cooked (or canned)
3 scallions, white bulb and green tops, finely chopped
1 sweet red pepper, chopped
1 ½ c. parsley, chopped
½ c. mint leaves, chopped
¼ c. olive oil
2 cloves garlic, pressed 
1 T. lemon juice
3 T. red wine vinegar
1/8 tsp. cayenne pepper (optional)
Salt and black pepper to taste
Black olives (garnish)
Pita bread 

•    Put the cracked wheat in a bowl, cover generously with warm water and soak 1-2 hours, until soft.
•    Thoroughly drain the wheat in a sieve.
•    Chop up the vegetables and add to wheat. Add chick peas.
•    In another bowl, whisk together the garlic oil, lemon juice, vinegar, red and black pepper and salt. Pour over the wheat and vegetables, toss and refrigerate 1-2 hours. Stir before serving.
•     Serve with black olives and whole wheat pita bread. 

Nutritional Information per Serving: 197 calories, 5 g protein, 24 g carbohydrates, 9.8 g fat (1.4 g saturated),  0 mg cholesterol, 6 g fiber, 300 mg sodium.