BULGUR SALAD WITH CUCUMBERS, RED PEPPERS, CHICK PEAS, LEMON & DILL
With fresh herbs, chopped vegetables and chickpeas, this Middle Eastern-style bulgur salad is like a bulked-up tabbouleh.
Provided by Jennifer Segal
Categories Salads
Time 40m
Yield 4 to 6 as a side dish (2 to 3 as a main course)
Number Of Ingredients 14
Steps:
- Bring a kettle of water to a boil. Place the bulgur in a large bowl with ½ teaspoon salt and 1¼ cups boiling water. Cover the bowl tightly with saran wrap and let sit for 15-30 minutes, or until all of the water is absorbed. Let cool, then fluff with a fork.
- Meanwhile, to soften the bite of the raw onions, place them in a small bowl and cover with cold water. Let sit for ten minutes, and then drain. (Feel free to skip this step if you don't mind the strong taste of raw onions.)
- In a large bowl, whisk together the oil, lemon juice, garlic, cumin, sugar, pepper, and remaining 1 teaspoon salt. Add the cooled bulgur, onion, bell pepper, cucumber, dill, parsley, and chick peas. Toss well, then taste and adjust seasoning if necessary. Chill until ready to serve or up to two days. Serve cold or room temperature.
Nutrition Facts : Calories 336, Fat 15g, Carbohydrate 46g, Protein 9g, SaturatedFat 2g, Sugar 7g, Fiber 11g, Sodium 1085mg, Cholesterol 0mg
GELSON'S BULGUR SALAD WITH ASIAN DRESSING
This is a delicious make-ahead salad, which is sold in the Deli case at Gelson's Market here in Los Angeles.
Provided by lynnski LA
Categories Vegetable
Time 30m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- Bring 2 cups of water to a boil in a 1 quart saucepan, stir in bulgur, cover pan, remove from heat, and let stand until the bulgur is softened, at least 15 minutes.
- Drain bulgur, transfer to a large bowl, add remaining salad ingredients (except dressing) and toss to combine.
- For the dressing, place dressing ingredients in a blender and blend until smooth.
- Pour over salad and toss to coat.
- Cover and refrigerate until well chilled.
- Can be made a day ahead, keep refrigerated.
Nutrition Facts : Calories 199.8, Fat 11.7, SaturatedFat 1.9, Sodium 301.3, Carbohydrate 23, Fiber 4.8, Sugar 9.4, Protein 3.8
BULGUR & BROAD BEAN SALAD WITH ZESTY DRESSING
A light salad with plenty of green vegetables, a chilli lime dressing, fresh mint and grains to pack into a lunchbox
Provided by Lucy Netherton
Categories Lunch, Main course
Time 25m
Number Of Ingredients 11
Steps:
- Cook the bulgur wheat following pack instructions, adding the broad beans for the final 2 mins. Cool under cold running water, drain well, then toss with the sugar snap peas, radishes and red onion.
- Whisk together the dressing ingredients with some seasoning and toss through the salad. Scatter with the mint leaves.
Nutrition Facts : Calories 443 calories, Fat 13 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 62 grams carbohydrates, Sugar 16 grams sugar, Fiber 11 grams fiber, Protein 17 grams protein, Sodium 0.1 milligram of sodium
MEDITERRANEAN BULGUR SALAD
Whether it's nutritioin or taste you're after, it doesn't get any better than this. Bulgur, beans, tomatoes, pine nuts and olive oil team up in this vegetarian main dish salad. -Taste of Home Test Kitchen, Milwaukee, Wisconsin
Provided by Taste of Home
Categories Lunch Side Dishes
Time 35m
Yield 9 servings.
Number Of Ingredients 13
Steps:
- In a large saucepan, bring broth and bulgur to a boil over high heat. Reduce heat; cover and simmer for 20 minutes or until tender and broth is almost absorbed. Remove from the heat; let stand at room temperature, uncovered, until broth is absorbed. , In a small bowl, whisk the oil, lemon juice, parsley, salt and pepper. , In a large serving bowl, combine the bulgur, beans, tomatoes, cucumber and onions. Drizzle with dressing; toss to coat. Sprinkle with cheese and pine nuts.
Nutrition Facts : Calories 298 calories, Fat 17g fat (3g saturated fat), Cholesterol 7mg cholesterol, Sodium 657mg sodium, Carbohydrate 31g carbohydrate (4g sugars, Fiber 8g fiber), Protein 10g protein.
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