This luncheon salad is a take on the classic tabbouleh. Instead of tomatoes, we are celebrating pomegranate season. These interesting fruits will appear more and more in our grocery stores in the next few weeks. There are many clips on the Internet on how to process pomegranates to enjoy the seeds which are protected with juicy succulent arils.

This is a nutritionally strong salad with enough protein to keep you satisfied from lunch to dinner. It has healthy fats from walnuts and olive oil, and complex carbs with fiber to ensure steady energy release. Its excellent fiber content supports digestion, fullness, and heart health. It is rich in Iron, magnesium, zinc, B-vitamins bulgur and walnuts. Parsley, mint, cucumber, lemon and pomegranate contribute Vitamins C & K as well as folate.

Its a great salad to make ahead and keep in the fridge for a day or two – especially if you keep the chopped cucumbers separate and stir them in before serving.

Nothing is perfect, and although this salad is nutritionally sound and will keep you happy till dinner, it does not pack a punch in the protein department and is a bit carb dense…

Ingredients

1. 2 cups water
2. 1 cup bulgur wheat
3. ½ cup chopped walnuts
4. 1 cucumber
5. ½ cup chopped scallions
6. 2 cups parsley, stems removed & chopped
7. ¼ cup chopped mint
8. 1 cup pomegranate arils
9. Juice of one lemon
10. 1 tablespoons olive oil
11. Salt & pepper to taste

Directions:

1. Fill a microwave safe measuring cup with 2 cups of water and then microwave to boiling.
2. Meanwhile, measure out a cup of bulgur wheat and place in a bowl.
3. When the water boils, about 4-5 minutes, add to the bulgur. Let stand while you chopped the enhancements.
4. Chop the walnuts and toast slightly. Allow to cool.
5. Peel and seed the cucumber and cut into small pieces.
6. Chop enough scallions to make a ½ a cup.
7. Chop the mint leaves and parsley.
8. After about 20 minutes the bulgur will have absorbed the water. Drain. I like to wrap the bulgur up in a kitchen towel or paper towel and drain further.
9. Mix the bulgur, walnuts, parsley, mint, and cucumber, scallions, and pomegranate arils. 
10. Squeeze a lemon over the salad, drizzle the olive oil on it, and add salt and pepper to taste.

  Calories, 454, protein, 13g, carbs, 64 g, fat, 16g, fiber, 15.7g, sodium, 790mg per 3 servings