BULGUR SALAD WITH SPINACH, TOMATOES AND HERBS

6 servings

This versatile bulgur and vegetable salad can be served warm for more comfort appeal, or chilled for a filling yet refreshing meal.

Serve it with roasted or grilled poultry or meat, or as a vegetarian main with the cheese and/or a handful of toasted nuts for protein.

1 cup dried bulgur wheat

(see NOTE)

5 ounces (2 cups) lightly packed fresh baby spinach leaves, coarsely chopped

1/4 cup chopped red onion 1/4 cup chopped fresh

parsley leaves 3 tablespoons chopped

fresh dill

1 cup quartered grape

tomatoes 2 tablespoons extravirgin olive oil 1 teaspoon finely grated zest and 1 1/2 tablespoons juice (from 1 lemon)

1/4 teaspoon salt

1/8 teaspoon freshly

ground black pepper 2 ounces crumbled feta

cheese (optional)

Cook the bulgur according to the package directions, or see the NOTE below.

Combine the spinach and onion in a mixing bowl. Once the bulgur is done, fluff it with a fork then add it to the bowl, tossing until incorporated. Let the mixture sit for about 3 minutes, until the spinach is slightly wilted and the grain is no longer steaming.

Add the parsley, dill, tomatoes, oil, lemon zest and juice and the salt and pepper; toss until well coated. Scatter the feta over the top, if using. Serve at room temperature, or chilled.

NOTE: To cook bulgur for this recipe, boil 2 cups of water in a medium saucepan over mediumhigh heat. Stir in the 1 cup of bulgur. Once the water returns to a boil, reduce the heat to medium, cover and cook for 12 to 15 minutes, until tender. The yield is 2 to 2 1/2 cups.

Nutrition | Per serving: 130 calories, 4 g protein, 21 g carbohydrates, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 125 mg sodium, 5 g dietary fiber, 1 g sugar

From nutritionist and cookbook author Ellie Krieger.

JENNIFER CHASE / THE WASHINGTON POST