Bulgur & Zucchini - a Syrian (Middle Eastern) Recipe

Researchers have found that pre-menopausal women with diets high in fiber have a reduced risk of developing breast cancer. Fiber is also protective against colon cancer. One source of nutrient-rich fiber is bulgur, a type of dried wheat popular in Middle Eastern cooking. Packed full of cancer-fighting nutrients such as magnesium and zinc, bulgur is a quick and easy alternative to other whole grains.

This bulgur recipe, contributed by Salma Nassif, incorporates high-fiber zucchini blended with fragrant nutmeg and tasty, nutrient-packed cilantro.


  • One cup Bulgur (I prefer coarse Bulgur for this one)
  • One cup and ¼ water (please don’t use tap water, fluoride increases by 500 percent when It is heated)
  • Three or four green Zucchinis. (buy Organic because many Zucchini varietys are GMOs)
  • Cilantro (half a bunch or as desired)
  • Two tablespoons olive oil (or another kind of cold-pressed oil)
  • Pinch of powdered nutmeg
  • Sea salt

How to:

You dice the zucchinis on a cutting board. I suggest cutting each zucchini twice in length so that it forms quarters sections (four quarts). Then you put it on the cutting board and cut the quarts into small pieces by slicing the zucchini in width.

Anyways, it is not important how you dice the zucchinis. Don’t make the pieces too small or too big.

Finely chop half the cilantro bunch once.

Bring the one and ¼ cup of water to a boil, add the bulgur,  then simmer on low heat, and add the zucchinis, the cilantro, the sea salt. After 15 minutes of simmering, add one tablespoon of cold-pressed olive oil (or any cold-pressed oil).

After all water has evaporated, and that is approximately 20 minutes of simmering on low heat, turn off the heat and add the second tablespoon of olive oil.

Enjoy with a side-dish of fresh salad (I use olive oil, lemon juice, dried mint leaves and sea salt for the salad dressing).