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.
HOW TO COOK BULGUR WHEAT
Your ultimate guide for how to cook bulgur wheat perfectly every time! Bulgur is one of my favorite super grains used often in Mediterranean cooking. This nutritious, versatile grain is delicious in tabouli, kibbeh, in soups or stews, or alongside your favorite protein! I've included instructions for preparing both coarse and fine bulgur wheat.
Provided by Suzy Karadsheh
Categories Side Dish
Number Of Ingredients 8
Steps:
- Rinse 1 cup of bulgur and drain well.
- In a medium saucepan, bring 1 1/2 cups of low-sodium broth (or water) to a boil. Stir in the drained bulgur and olive oil (if using). Season with a big dash of kosher salt.
- Allow the liquid to bubble again, then turn the heat down. Cover and let simmer for about 12 minutes or until the bulgur is tender and has fully absorbed the liquid.
- Remove from the heat and let stand, covered, for another 10 minutes (leave it alone).
- Fluff with a fork and garnish with parsley before serving.
- Place 1 cup of dry fine bulgur grains in a large bowl. Pour 2 cups of hot water on top.
- Set it aside for 10 to 12 minutes to soak. Once the bulgur has soaked all the water, you can fluff it and serve it or use it in tabouli or otherwise.
Nutrition Facts : Calories 100.4 kcal, Carbohydrate 17.7 g, Protein 2.9 g, Fat 2.6 g, SaturatedFat 0.4 g, Sodium 7 mg, Fiber 4.3 g, Sugar 0.1 g, UnsaturatedFat 2.1 g, ServingSize 1 serving
MEDITERRANEAN BULGUR
Steps:
- Toast 1 cup bulgur in a dry skillet until fragrant, about 5 minutes. Pour 2 1/2 cups boiling water over the bulgur in a heat-resistant bowl and cover tightly with plastic wrap. Let stand for 15 minutes, then toss with a little olive oil, some chopped dried apricots and olives, and salt and pepper to taste.
Nutrition Facts : Calories 329 calorie, Fat 9 grams, SaturatedFat 1 grams, Cholesterol 0 milligrams, Sodium 220 milligrams, Carbohydrate 59 grams, Fiber 14 grams, Protein 9 grams, Sugar 5 grams
MEDITERRANEAN GRAIN SALAD
Enjoy this satisfying vegetarian main: a generous bulgur salad with crumbled goat cheese and juicy tomatoes.
Provided by Martha Stewart
Categories Food & Cooking Salad Recipes
Time 35m
Number Of Ingredients 8
Steps:
- In a heatproof bowl, mix bulgur with 1/4 teaspoon salt and 1 cup boiling water. Cover, and let stand until tender but slightly chewy, about 30 minutes.
- Drain bulgur in a fine-mesh sieve, pressing to remove liquid; return to bowl. Add tomatoes, parsley, shallot, vinegar, and oil. Season with salt and pepper, and toss. Top with cheese.
Nutrition Facts : Calories 358 g, Fat 16 g, Fiber 10 g, Protein 13 g
MEDITERRANEAN BULGUR BOWL
You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. -Renata Smith, Brookline, Massachusetts
Provided by Taste of Home
Categories Lunch
Time 30m
Yield 4 servings.
Number Of Ingredients 12
Steps:
- In a 6-qt. stockpot, combine the first 4 ingredients; bring to a boil. Reduce heat; simmer, covered, until tender, 10-12 minutes. Stir in garbanzo beans; heat through., Remove from heat; stir in spinach. Let stand, covered, until spinach is wilted, about 5 minutes. Stir in remaining ingredients. Serve warm, or refrigerate and serve cold.
Nutrition Facts : Calories 311 calories, Fat 7g fat (2g saturated fat), Cholesterol 8mg cholesterol, Sodium 521mg sodium, Carbohydrate 52g carbohydrate (6g sugars, Fiber 12g fiber), Protein 14g protein.
MED-RIM BULGUR SALAD
Provided by Rozanne Gold
Categories weekday, salads and dressings
Time 2h45m
Yield 6 servings
Number Of Ingredients 14
Steps:
- Soak bulgur in 4 cups of boiling water for 30 minutes. Squeeze dry. Reserve.
- Heat oil in medium skillet. Saute onion over low heat until soft but not brown, about 8 minutes. Reserve with oil.
- Put soaked bulgur in large bowl and add cooked onion with oil. Mix with fork. Add remaining ingredients except sumac, and mix. Chill several hours. Sprinkle with sumac before serving.
Nutrition Facts : @context http, Calories 273, UnsaturatedFat 11 grams, Carbohydrate 36 grams, Fat 13 grams, Fiber 6 grams, Protein 6 grams, SaturatedFat 1 gram, Sodium 230 milligrams, Sugar 6 grams
BULGUR SALAD
Provided by Food Network Kitchen
Categories side-dish
Time 25m
Yield 4 servings
Number Of Ingredients 0
Steps:
- Toast 2 cups bulgur in 1 to 2 tablespoons each butter and olive oil in a saucepan over medium heat until golden and crackly. Add 4 cups water and season with salt; cover and simmer until the liquid is absorbed and the bulgur is just tender, about 20 minutes. Cut a seedless cucumber into chunks; toss with 2 teaspoons red wine vinegar, 2 teaspoons olive oil, 1/4 cup chopped dill and a small handful of pitted, halved black olives. Serve the cucumbers over the bulgur. Photograph by Tina Rup
MEDITERRANEAN BULGUR SALAD
I came up with this salad because I had some cucumber to use up, and really liked the results. It's similar to Tabbouleh, but with a more Italian flavor. All amounts can be adjusted to suit your taste.
Provided by Kevlarturtle
Categories Grains
Time 45m
Yield 6 serving(s)
Number Of Ingredients 11
Steps:
- Pour water into a medium saucepan with a tight-fitting lid. Add salt and bring to a boil over high heat. When water boils, add bulgur and remove from heat. Cover and let stand 30 minutes, or until all the water has been absorbed.
- In a large bowl, combine bulgur with all remaining ingredients and stir to mix thoroughly.
- This can be served at room temperature or chilled. Top with fresh parmesan or crumbled feta, if desired.
Nutrition Facts : Calories 149.7, Fat 2.8, SaturatedFat 0.4, Sodium 352.9, Carbohydrate 29, Fiber 8.9, Sugar 2.3, Protein 6
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