- 1/4 cup Bulgur wheat - "burghul"
- 1/2 cup cucumber - finely chopped
- 1 cup plain yogurt - fat-free
- 1 tablespoon fresh mint - chopped
- 1/8 teaspoon Salt - to taste
- 1/4 teaspoon pepper - to taste
- 2 tablespoons fresh cilantro - finely chopped
- Place the yogurt in a fine strainer, or cloth, and allow excess liquid to drain for at least 30 minutes. The yogurt will thicken to a heavy, creamy consistancy. The volume will be reduced to about 3/4 cup. If you are using Greek or Arabic style yogurt this step is not needed but reduce volume to 3/4 cup.
- Soak the bulgur in warm water for 15 minutes, then put in a strainer and press out all excess water. cup dry bulgur will make cup cooked (soaked) bulgur.
- Combine all ingredients except for cilantro. Place on a serving platter. Chill, then decorate with cilantro and serve.
Adapted from: "Classic Vegetarian Cooking from the Middle East and North Africa "
by Habeeb Salloum
Each (app 1/2 cup) serving (bread excluded) contains an estimated:
Cals: 67, FatCals: 2, TotFat: 0g
SatFat: 0g, PolyFat: 0g, MonoFat: 0g
Chol: 1mg, Na: 123mg, K: 228mg
TotCarbs: 12g, Fiber: 2g, Sugars: 5g
NetCarbs: 10g, Protein: 5g
Note: You can use the higher fat Whole Milk yogurt if you prefer a richer tasting version of this and dietary fat is not of specific concern.