A recent study found that dieters who increased their whole-grain intake shed more belly fat than those eating refined grains — even though both groups ate the same number of calories! The whole-grain eaters also lowered their levels of C-reactive protein (CRP), a marker associated with inflammation and increased risk of stroke.

So, in honor of that finding, I’m sharing my recipe for Tabbouleh, a Middle Eastern dish thought to have originated in Lebanon. This is a simple, flavorful side dish that everyone in my family enjoys. I often make a batch in the morning and leave it in the fridge until dinnertime, but it can just as easily be prepared the night before.

And, yes, it’s budget-friendly!

Overnight Tabbouleh

Serves: 6 (1/2 c. servings)
Calories: 150
Fat: 2.9 gm
Prep time: 15 minutes
Refrigerator time:

Ingredients

• 1 c. bulgur (cracked wheat)
• 2 medium tomatoes, chopped
• 1 cucumber, peeled and chopped
• 5 green onions, chopped finely
• 3/4 c. fresh parsley, finely minced
• 1 tbsp. fresh mint, finely minced
• 1 tbsp. extra virgin olive oil
• 1/4 tsp. dried oregano
• 1/4 tsp. cumin
• Juice from one fresh lemon
• Salt and pepper to taste

Directions

1. Wash the bulgur in cold water and drain well. Squeeze to remove all excess water.

2. Place bulgur in large bowl and add tomatoes, cucumber, onions, parsley and mint. Stir to combine.

3. Add oregano and cumin. Stir well.

4. Add oil, lemon juice and salt/pepper. Stir until thoroughly mixed.

5. Cover bowl and refrigerate 8 hours (or overnight) until the wheat softens. Stir before serving and enjoy!

Note: We often have this as a side dish with grilled chicken, steamed artichokes and fruit for dessert.