This bulgur-veggie combo helps high blood pressure

With the sparkling taste of lemon juice and the refreshing fragrance of mint, this dish brightens any meal. Plus, the bulgur and fresh vegetables go a long way in helping high blood pressure.

• 300 g (1 1/4 c) bulgur
• 875 ml (3 1/2 c) boiling water
• 30 ml (2 tbsp) olive oil, divided
• 45 ml (3 tbsp) fresh lemon juice
• Salt to taste
• 2 ml (1/2 tsp) pepper
• 2 leeks, halved lengthwise, cut crosswise into 2.5-cm (1-in) pieces, and well washed
• 2 cloves garlic, minced
• 12 asparagus spears, cut into 5-cm (2-in) lengths
• 250 g (1 c) frozen peas
• 50 g (1/4 c) chopped fresh mint

Preparation time: 45 minutes. Cooking time: 10 minutes. Serves 6.

1. Combine bulgur and boiling water in large heatproof bowl. Let stand until bulgur is tender, about 30 minutes. Stir after 15 minutes. Drain bulgur in large, fine-meshed sieve to get rid of any remaining liquid.
2. Whisk together 15 millilitres (1 tablespoon) oil, the lemon juice, salt and pepper in large bowl. Add drained bulgur and fluff with a fork to separate the grains. Combine with the lemon mixture.
3. Heat remaining 15 millilitres (1 tablespoon) oil in medium skillet over low heat. Add leeks and garlic to skillet and cook until leeks are tender, about 5 minutes. Transfer to bowl with bulgur.
4. In a steamer set over a pan of boiling water, steam asparagus until tender, about 4 minutes. Add peas during final 30 seconds of steaming. Add vegetables to bowl of bulgur along with mint and toss to combine. Serve at room temperature or chilled.

• Use couscous instead of bulgur wheat, using the same proportions. Couscous only needs 5 minutes to absorb.
• Serve this hearty dish with lean sliced beef and roasted red peppers. Offer fresh figs for dessert.
• Add cubes of cooked chicken breast, turkey or roast beef.

Nutrition per serving:

• 190 Calories
• 50 Calories from Fat
• 5 g Fat
• 1 g Saturated Fat
• 6 g Protein
• 32 g Carbs
• 8 g Fibre
• 140 mg Sodium
• 19 mg Vitamin C
• 68 mg Magnesium
• 292 mg Potassium
• 44 mg Calcium

Bulgur wheat provides a number of nutrients that keep your heart healthy. When combined with other vegetables, like in this dish, you can serve something that's unique and heart-conscious.