BULGUR WHEAT SALAD
Fresh seasonings jazz up bulgur in this bright and simple side. Combined with ripe tomatoes and green onions, this scrumptious dish from Millie McDonough of Homeland, California is a winner.
Provided by Taste of Home
Categories Lunch
Time 35m
Yield 6 servings.
Number Of Ingredients 9
Steps:
- Place bulgur in a large bowl; stir in water. Cover and let stand for 30 minutes or until liquid is absorbed. , In a small bowl, whisk the lemon juice, oil, garlic and salt. Stir into bulgur. Add parsley. , Cover and refrigerate for at least 1 hour. Just before serving, stir in the tomatoes and onions.
Nutrition Facts : Calories 137 calories, Fat 5g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 210mg sodium, Carbohydrate 22g carbohydrate (2g sugars, Fiber 5g fiber), Protein 4g protein. Diabetic Exchanges
BULGUR WHEAT AND KALE SALAD
Steps:
- For the bulgur: In medium saucepot over medium-high heat, bring the chicken stock to a boil. Add the bulgur, cover and reduce the heat to medium-low. Simmer the bulgur until tender, about 15 minutes. Let stand 5 minutes, and then fluff with fork.
- For the cider vinaigrette: Combine the vinegar, shallots and agave nectar in small glass jar with a tightly fitted lid. Shake to combine. Add the oil and shake vigorously to emulse. Season with salt and pepper. Set aside until ready for use.
- For the salad: In a large mixing bowl, gently combine the bulgur, almonds, apricots, kale and red onions. Add the vinaigrette and mix until thoroughly dressed. Season with salt and pepper. Serve garnished with the chives.
Nutrition Facts : Calories 369 calorie, Fat 20 grams, SaturatedFat 2 grams, Cholesterol 0 milligrams, Sodium 166 milligrams, Carbohydrate 41 grams, Fiber 10 grams, Protein 11 grams, Sugar 8 grams
BULGUR WHEAT, DATE & CLEMENTINE SALAD
A meat-free, dairy-free Middle Eastern-style mix of citrus, healthy grains and nutritional pulses - great for lunchboxes
Provided by Jennifer Joyce
Categories Lunch, Main course
Time 15m
Number Of Ingredients 12
Steps:
- Put the bulgur wheat and spices in a large bowl, season with salt and pour over 140ml boiling water. Cover with cling film and leave to sit for 10 mins. Fluff with a fork, then add the chopped dates, parsley, chickpeas and most of the almonds. Pour the dressing ingredients into a glass jar with a fitted lid and add some seasoning. Shake well and pour over the salad.
- Just before eating, mix the spinach through, top with the clementine slices and scatter with the remaining almonds.
Nutrition Facts : Calories 765 calories, Fat 23 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 114 grams carbohydrates, Sugar 42 grams sugar, Fiber 10 grams fiber, Protein 19 grams protein, Sodium 1.1 milligram of sodium
BULGAR WHEAT AND FLAGEOLET SALAD
Yield 4 main course
Number Of Ingredients 9
Steps:
- Rinse and drain thoroughly the beans. Bring the water to the a boil in a pan. Add the bulgar wheat, bring back to a boil then cover and simmer for 7 minutes. Remove from the heat and leave covered for a further 5-6 minutes, until the water is absorbed an the grains are soft and swollen. Mix together the oil, shoyu and oregano. Add to the hot bulgar wheat, season and leave to cool. Once cooked, add the flageolet beans, red pepper, spring onion and celery and comine using a fork. Chill 3-4 hours before serving to allow the flavors to marry.
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