You Need
Half cup bulgar wheat
1 cup boiling water
2 large tomatoes, pips removed and diced
half cup chopped spring onions
half cucumber, diced
quarter cup parsley, finely chopped
quarter cup coriander, finely chopped
3 tablespoons fresh mint leaves, finely chopped
quarter cup lemon juice
1 tablespoon olive oil
1 clove garlic, crushed
1 teaspoon sugar
salt and freshly ground pepper to taste

You Do
Put the bulgur in a large bowl and pour in the boiling water. Cover and allow to stand until tender, about 25 minutes. Drain off any excess liquid and use a fork to fluff the bulgar and separate the grains.
Add the remining ingredients and season with salt and pepper. Toss gently to mix and serve chilled.

Per Portion
Energy: 476kJ
Protein: 3.5g
Total fat: 3.4g
Saturated fat: 0.5g
Monounsaturated fat: 2.3g
Polyunsaturated fat: 0.5g
Cholesterol: 0mg
Carbohydrate: 15.1g
Fibre: 4.6g