Servings: 8

Prep Time: 10 Min.

Cook Time: 15 Min.

What you need:

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1 c. bulgur wheat, dry
2 - 2 1/2 c. fat-free chicken broth or water (low sodium broth can be used)
1 (12-oz.) can chick peas, drained
1 (12-oz.) can black beans, rinsed and drained
1/4 c. chopped green onions
1 Tbsp. olive oil
1 c. chopped red pepper
1 c. peeled and seeded, chopped cucumber
1 tsp. Tabasco sauce
1 tsp. ground cumin
2 Tbsp. chopped fresh cilantro
salt to taste (if using water)
1 (15-oz.) can of whole kernel corn, drained (reduced sodium or no added salt corn can be used)

What to do:

1. Simmer bulgur in vegetable broth or water for 15 minutes, let stand for 5 minutes. Drain off any excess liquid.
2. Sauté onions in a small amount of vegetable oil or soften in microwave oven.
3. Combine all ingredients and serve hot. Garnish with fresh cilantro.

Nutritional information:

Calories: 188;   Total Fat: 3g;   Saturated Fat: 0g;   Cholesterol: 0mg;   Total Carbs: 35g;   Fiber: 8g;   Protein: 9g;   Sodium: 388mg;