cracked-wheat-salad-wm-fall-2016Remember fiber is nourishing and will help you feel satisfied longer!

Cracked wheat or bulgur are great substitutes for rice. They are higher in fiber than even brown rice, so result in a slow rise in blood glucose after you eat them; that in turn helps you to feel full longer. Bulgur is cracked wheat that has been parboiled and then dried to make it cook faster. Cracked wheat cooks in 20 to 25 minutes and bulgur cooks in 10-15 minutes.

Here is a quick and easy recipe that can use either cracked wheat or bulgur (you could use ANY grain to make this salad).

Ingredients:  wheat-salad-ingredients-fall-wm-2016-newsletter

  • 1 cup cracked wheat or bulgur (makes 2 ½ cups cooked); cooked according to package instructions
  • 1 cup canned black beans (drained and rinsed)
  • 1 cup frozen corn
  • About 4 cups chopped raw vegetables such as celery, cabbage, bell pepper, cucumber, tomato, grated carrot, parsley or cilantro (the pictured recipe has chopped cabbage, celery, yellow and red bell pepper, red onion, and cilantro)
  • 3 tbsp sundried tomatoes, packed in oil, drained


  • 3 tbsp balsamic vinegar (can use any vinegar)
  • 3 tbsp olive oil (can use any oil)
  • 1 tsp honey
  • Dash each of dry mustard, paprika, onion powder, garlic powder

cracked-wheat-uncooked-wm-fall-newsletter-2016 chopped-veggies-wheat-salad-wm-newsletter-fall-2016

Directions: Cook bulgur or cracked wheat (typical recipe is 2 cups water to one cup dry grain, bring to a boil and simmer for 10-15 minutes (bulgur) or 20-25 minutes (cracked wheat). While grain is cooking, chop vegetables and make dressing. Mix everything together and you have a great salad or side dish. Add some chicken, fish, tofu, or more beans to bump up the protein and you have a complete meal.

This recipe makes 8 cups, 165 calories, 5 gm protein, 24 gm carbohydrate, 6 gm fiber, 7 gm fat, and 80 mg sodium per cup.