Here's a recipe you can make in the classroom, from Dairy Council of CA's Now We're Cooking! program.NON-COOK RECIPE;Skills Developed:Measure, Slice, Mix, Peel, Chop, Grate
3 cups Bulgur (cracked wheat)1/2 cup fresh Lemon juice1/4 cup Olive oil1 bunch fresh Mint, chopped (about 1 cup)2 bunches fresh Parsley, chopped (about 2 cups)1 bunch green Onions, thinly sliced (about 1 cup)2 medium Cucumbers, peeled if desired, diced into 1/2-inch cubes2 medium Carrots, peeled and grated or chopped3 large Tomatoes (about 1-1/2 pounds total), cored and diced into 1/2-inch pieces3 medium Garlic cloves, minced or crushed through a press (optional)1 teaspoon Salt, or more to tastePepper to tastePita bread, cut into quarters, and/or romaine lettuce leaves
Place bulgur in a 4 to 5 quart bowl and cover with 4-1/2 cups hot water. Cover with plastic wrap or foil and set aside. Ask students to let you know when 30 minutes have passed.Wash and prepare vegetables for salad: chop mint and parsley; slice green onions; peel and dice cucumbers and carrots; core and dice tomatoes; mince garlic.In a larger mixing bowl, combine lemon juice, oil, mint, parsley, green onions, cucumbers, carrots, tomatoes, garlic, and 1 teaspoon salt.After bulgur has soaked for 30 minutes, drain in a fine sieve or squeeze in a clean tea towel to remove excess moisture. Add bulgur to other ingredients in larger bowl, stirring and tossing to mix well. Season to taste with additional salt and pepper. Serve with pita bread and/or romaine lettuce leaves to scoop salad instead of using a fork.
Nutrition calculated 3/27/17. Makes 12 half-cup servings.
This program, brought to you by Dairy Council of California, aligns with the Dietary Guidelines for Americans.
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