TASTY TABBOULEH SALAD
This Middle Eastern-inspired salad is vibrant, fresh and the perfect accompaniment to grilled fish and meat, or as part of a lovely big spread
Provided by Jamie Oliver
Categories Healthy lunchbox Vegetables Australia day Healthy meals Light meals Mains Quick fixes
Time 30m
Yield 4
Number Of Ingredients 13
Steps:
- Rinse the bulgur wheat under cold running water, then cook in a large pan of boiling salted water according to the packet instructions. Drain and leave to cool completely.
- Meanwhile, toast the pistachios in a dry frying pan over a medium heat, then roughly chop and add to a large bowl. Pick, finely chop and add the mint and parsley leaves, discarding the stalks. Trim the radishes and spring onions, then roughly chop along with the tomatoes. Add all the chopped veg to the bowl with the lemon juice, 4 tablespoons of olive oil and a good pinch of salt and pepper. Toss well.
- Fluff up the bulgur wheat with a fork, then add to the bowl and mix well. Halve the pomegranate and bash it cut-side down with a wooden spoon so the seeds come tumbling out into the bowl. Season to taste, sprinkle over the sumac and tuck in.
Nutrition Facts : Calories 277 calories, Fat 19.8 g fat, SaturatedFat 2.8 g saturated fat, Protein 6.3 g protein, Carbohydrate 18.8 g carbohydrate, Sugar 6.5 g sugar, Sodium 0.6 g salt, Fiber 4.8 g fibre
JAMIE OLIVER'S CHICKEN BROCCOLI AND BULGUR WHEAT SALAD
This recipe is adapted from Jamie Oliver's chicken broccoli and bulgur wheat salad in Jamie's 15 Minute Meals. It's a healthy tasty salad for midweek or the weekend.
Provided by Adapted from a Jamie Oliver Recipe
Categories Main Course Salad
Time 20m
Number Of Ingredients 14
Steps:
- Put a pan of water on to boil and add the brocoli when it is boiling. Using a slotted spoon, take the broccoli out of the water after 5 minutes and add the bulgur wheat.
- Put the Broccoli on the griddle and let it char slightly on each side.
- Put the sunflower seeds in a dry frying pan and toast them gently. Be careful they don't burn.
- Rub the coriander, salt and black pepper into the chicken and place it between two pieces of baking parchment. Pound the chicken to flatten it slightly. Then put it in the frying pan with a little olive oil. Turn halfway through cooking.
- Prepare the dressing by mixing in a bowl the vinegar, oil, mint leaves and chopped spring onion.
- Drain the bulgur wheat and rinse it in cold water. Put the broccoli and radishes on top. Drizzle the dressing over the top.
- Slice the chicken and place on top of the salad. Scatter the sunflower seeds on top too. Add a few dollops of yoghurt and a drizzle of the hot sauce.
Nutrition Facts : Calories 579 kcal, Carbohydrate 71 g, Protein 39 g, Fat 17 g, SaturatedFat 2 g, Cholesterol 73 mg, Sodium 242 mg, Fiber 19 g, Sugar 4 g, ServingSize 1 serving
SOUR CHERRY BULGUR SALAD
Provided by Food Network
Categories side-dish
Time 2h5m
Yield 4 to 6 servings
Number Of Ingredients 12
Steps:
- Add 2 cups water to a medium saucepot. Season with salt and drizzle in some olive oil, then stir in the bulgur. Bring a boil over high heat, then cover, lower to a simmer and cook until the grains are tender, about 1 hour. Allow bulgur to come to room temperature.
- Combine the bulgur wheat with the cherries, parsley, walnuts, red onion and dill in a large bowl, reserving about 1 tablespoon of each herb for garnish. Gently mix to combine. Add the extra-virgin olive oil, lemon juice and grated garlic and season to taste. Transfer to a serving bowl and garnish with feta, reserved herbs and a drizzle of olive oil.
CRACKED WHEAT SALAD WITH GRILLED RED ONION
Steps:
- Place the bulgur in a large bowl and cover with boiling water, let stand 15 minutes and drain. Brush the onion slices on both sides with the olive oil and season with salt and pepper to taste. Grill on both sides until almost cooked through, remove and coarsely chop. Place the bulgur in a large bowl, add the remaining ingredients and mix to combine. Season with salt and pepper to taste. Serve at room temperature.
SIMPLE BULGUR WHEAT SALAD
Make and share this Simple Bulgur Wheat Salad recipe from Food.com.
Provided by DojoCook
Categories Lunch/Snacks
Time 1h
Yield 4-6 serving(s)
Number Of Ingredients 8
Steps:
- Cover the wheat with cold water for 1 hour .Then squeeze the excess water out by hand.
- Quarter the Tomatoes and remove the seeds and pulp ,then chop into smaller pieces . Roughly chop the Cucumber
- Add the Tomato Cucumber Parsley Mint And Olive Oil to the Wheat and toss.
- Sprinkle on the Feta if using
- Refrigerate for 30 minutes.
- Enjoy.
Nutrition Facts : Calories 93, Fat 3.7, SaturatedFat 0.5, Sodium 9.1, Carbohydrate 14.2, Fiber 3.6, Sugar 2.6, Protein 2.6
BULGUR WHEAT TABBOULEH
This bulgur wheat tabbouleh is the easiest vegan side dish ever and takes just a few ingredients. Pair with hot falafels, hummus and crisp pitta bread
Provided by John Torode
Categories Side dish
Time 15m
Yield as a side dish
Number Of Ingredients 9
Steps:
- Soak 120g fine bulgur wheat in cold water for 15 mins. Drain well, put in a bowl and mix with 75ml olive oil and 4 tbsp lemon juice. Cover and leave for 30 mins to soften. When ready to serve, deseed and finely chop 5 tomatoes and add with 4 finely sliced spring onions and a good handful each of chopped flat-leaf parsley and chopped mint leaves. Finally, stir in another 75ml olive oil and 4-5 tbsp lemon juice and season well.
Nutrition Facts : Calories 305 calories, Fat 25 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 14 grams carbohydrates, Sugar 2 grams sugar, Fiber 4 grams fiber, Protein 3 grams protein, Sodium 0.1 milligram of sodium
EASY BULGUR SALAD
This salad can be made with couscous instead of bulgur. Cook one cup couscous according to package instructions.
Provided by Martha Stewart
Categories Food & Cooking Salad Recipes
Time 45m
Number Of Ingredients 8
Steps:
- In a large bowl, pour 1 cup boiling water over the bulgur. Cover with plastic wrap; let stand until water is absorbed, about 30 minutes.
- Add cucumber, onion, parsley, garlic, lemon juice, oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper; toss to combine. Serve warm, cold, or at room temperature. (To chill, cool, then refrigerate in an airtight container for up to 1 day.)
Nutrition Facts : Calories 180 g, Fat 4 g, Fiber 8 g, Protein 6 g
BULGUR WHEAT SALAD WITH TOMATO AND CUCUMBER
A delicious and healthy side salad. Buglur is high in fiber and low in fat, rich in B vitamins, iron, phosphorous and manganese and has been a staple of the Mediterranean diet for thousands of years. This recipe is so simple and yet each flavor blends perfectly together. Originally found in one of my South Beach Diet cookbooks, this recipe has been tweaked just a bit to suit my tastes. Note: prep time includes time for bulgur to soak in water.
Provided by EveryoneLovesaSprin
Categories Grains
Time 50m
Yield 4-6 serving(s)
Number Of Ingredients 12
Steps:
- Using a large bowl (this will eventually hold the finished salad), measure out one cup bulgur.
- Add boiling water, stir, and let bulgur soak until all water is absorbed. This can take anywhere from 40 to 80 minutes.
- Meanwhile, put lemon zest in a small bowl. Add lemon juice, garlic, and olive oil. Whisk together.
- Once bulgur has absobed all water, stir in dressing.
- Add chopped parsley and mint, green onions, cucumbers and tomatoes and stir.
- Season with salt and pepper and enjoy at room temperature.
Nutrition Facts : Calories 250.7, Fat 11, SaturatedFat 1.6, Sodium 25.3, Carbohydrate 35.9, Fiber 9.1, Sugar 4.3, Protein 6.4
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