1 cup boiling water

1 cup dry bulgur wheat

1/2 cup shelled hempseed, lightly toasted

1/4 cup chopped walnuts, pecans or pine nuts, toasted

1/2 cup chopped green onions

10-12 cherry tomatoes, quartered

1 medium cucumber, peeled, seeded, and chopped

3-4 tablespoons chopped fresh parsley

1/3-1/2 cup fresh lemon juice

1 tablespoon olive oil or canola oil

1/4 cup low-sodium vegetable broth

Salt and pepper, to taste

Romaine lettuce leaves (optional)

1. In a large mixing bowl, pour boiling water over bulgur to just cover. Let sit 30 minutes, until water is absorbed. Add all remaining ingredients except lettuce and toss thoroughly. Cover and chill at least 2 hours. If desired, serve on romaine lettuce leaves.

PER SERVING: 204 cal, 38% fat cal, 9g fat, 1g sat fat, 0mg chol, 8g protein, 25g carb, 7g fiber, 16mg sodium