Southwestern Cracked Wheat Salad

  • Yield: 8 servings

Creacked wheat is found in health food stores or in groceries in tabbouleh mixes.


2cups water
1 1/2cups cracked wheat (bulgur)
1-- (15-ounce) can black beans, rinsed and drained
1-- (10-ounce) package frozen corn, thawed and drained
1 1/2cups chopped tomato
1bunch green onions (scallions), chopped
1tablespoon minced cilantro
3tablespoons orange juice
1/4cup lemon juice
1/2teaspoon ground cumin
1/2teaspoon chili powder


  1. Bring water to a boil and pour over cracked wheat in a bowl.  Let set 45 minutes or until liquid is absorbed.  Drain any excess liquid.  Add black beans, corn, tomato, green onions and cilantro.  In a small bowl, whisk together orange juice, lemon juice, cumin and chili powder.  Toss dressing with salad mixture.  Refrigerate.

Nutritional Info *per serving

  • Calories 175
  • Fat 1g
  • Saturated Fat 0g
  • Cholesterol 0mg
  • Sodium 175mg
  • Carbohydrate 38g
  • Fiber 9g
  • Protein 8g