Tabouli Salad

Servings: six

Equipment: stove, two-quart pan

How long does it take?

25 minutes to prepare, two hours to chill

What's in it?

1 cup bulgur wheat
1 cup water
4 tomatoes, diced
1 scallion, diced
5 stalks each of parsley and mint (to make 1 cup, chopped, of each)
2 tablespoons lemon juice
3 tablespoons olive oil

How to make it:

Pour water into pan, and bring to a boil. Combine boiling water and bulgur wheat in a large bowl. Cover, and let stand for 15 to 20 minutes. Add lemon juice and olive oil to mixture and toss. Add vegetables and herbs, toss, and refrigerate for two hours.

Nutrition breakdown:

Calories: 192 (38% from fat), Protein: 5 g, Carbohydrate: 29 g, Fat: 8 g (saturated fat: 1 g), Dietary fiber: 5 g, Vitamin A: 837 IU (105% of the RDA), Vitamin C: 24 mg (47% of the RDA), Thiamin: 18% of RDA, Magnesium: 55 mg (20% of the RDA)

What's in it for you?

Despite the trendy "carbo-phobia," your body loves whole grains like bulgur wheat. They give you long-lasting energy in the form of complex carbohydrates. Up to 11 servings of breads and grains form a big part of MyPyramid, your guide to healthy eating every day.

Fresh tomatoes taste like little packages of summer. But they also deliver lots of vitamins A and C, which keep your eyes and skin healthy and bright.

Chef's tip:

Now is the time to try fresh tomatoes. You can find them at farmers' markets and farm stands.