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.
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.
THE BEST SPINACH SALAD
Everyone LOVES this salad.
Provided by sweet alice
Categories Salad Green Salad Recipes Spinach Salad Recipes
Time 25m
Yield 4
Number Of Ingredients 14
Steps:
- Arrange bacon in a large skillet and cook over medium-high heat, turning occasionally, until evenly browned, about 10 minutes. Drain bacon on paper towels and crumble.
- Layer spinach, bacon, eggs, and onion in a large bowl. Sprinkle with almonds and sunflower seeds. Whisk vegetable oil, ketchup, vinegar, brown sugar, Worcestershire sauce, garlic, salt, and black pepper in a bowl; pour over spinach mixture and toss. Serve immediately.
Nutrition Facts : Calories 445.7 calories, Carbohydrate 20.6 g, Cholesterol 115.9 mg, Fat 37 g, Fiber 2.7 g, Protein 10.7 g, SaturatedFat 5.9 g, Sodium 1266.7 mg, Sugar 15 g
SPINACH AND BULGUR SALAD
During the walk home from a belly-dancing class, Nan Kelley Lofas stopped at a deli for dinner. The spinach and feta salad she ordered didn't taste as good as she thought it could, so she experimented at home. The result is this salad.
Provided by Nan Kelley Lofas, Bainbridge Island, Washington,
Yield Makes 5 or 6 servings
Number Of Ingredients 8
Steps:
- In a small bowl, combine bulgur and 1 1/2 cups boiling water. Let stand until bulgur is tender to bite, about 15 minutes.
- Meanwhile, stack spinach leaves and cut into 1/4-inch-wide strips.
- Place spinach, onions, dill, and cheese in a wide bowl. Pour bulgur into a fine strainer and press out the excess water. Add bulgur to bowl with spinach.
- Mix vinegar and oil. Add to salad and mix. Season with salt and pepper to taste.
Nutrition Facts : Calories 158, Carbohydrate 15, Cholesterol 17, Fat 8.9, Fiber 4.3, Protein 6.1, SaturatedFat 3.5, Sodium 253
SPINACH AND BULGAR SALAD
A healthy whole grain salad. While I honestly do not remember where this recipe came from it has recently come to my attention that it was created by Nan Kelley Lofas, Bainbridge Island, Washington and published in Sunset Magazine's 1998 annual cookbook.
Provided by Debbwl
Categories < 30 Mins
Time 20m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- In a small bowl, combine bulgur and 1 and a 1/2 cups boiling water. Let stand until bulgur is tender to bite, about 15 minutes.
- Meanwhile, stack spinach leaves and cut into 1/4-inch-wide strips.
- Place spinach, onions, dill, and cheese in a wide bowl. Pour bulgur into a fine strainer and press out the excess water. Add bulgur to bowl with spinach.
- Mix vinegar and oil. Add to salad and mix. Season with salt and pepper to taste.
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
SQUASH, FETA & BULGUR SALAD
Roast sweet butternut squash then stir through this rustic vegetarian dish with Greek cheese, spinach and coriander
Provided by Jennifer Joyce
Categories Lunch, Main course
Time 40m
Number Of Ingredients 10
Steps:
- Heat oven to 190C/170C fan/gas 5. Place the squash on a baking sheet and toss with the harissa and some seasoning. Roast for 30 mins or until golden and tender.
- Put the bulgur wheat in a saucepan, cover with boiling water, then cook for 15 mins, drain and cool. Put half the lime juice in a small bowl and add the onion. Leave to sit for 5 mins, then add to the bulgur wheat along with the feta, cooled squash, coriander and spinach.
- In a frying pan, toast the pumpkin seeds for 3-4 mins or until they start popping in the pan. Remove, chop 2 tbsp of the seeds and put in a bowl. Pour the rest over the salad. Add the remaining lime juice to the chopped seeds, with the oil, and seasoning. Mix and pour over the salad.
Nutrition Facts : Calories 676 calories, Fat 35 grams fat, SaturatedFat 7 grams saturated fat, Carbohydrate 69 grams carbohydrates, Sugar 19 grams sugar, Fiber 8 grams fiber, Protein 20 grams protein, Sodium 1.2 milligram of sodium
BULGUR WITH ROASTED RED PEPPERS, CHICKPEAS, AND SPINACH
Bulgur has a light, nutty flavor that, along with the chickpeas, adds protein to this vegetarian dinner.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Pasta and Grains
Time 35m
Number Of Ingredients 5
Steps:
- Bring 2 cups water to a boil and add bulgur. Remove from heat and soak until tender, about 30 minutes. Drain in a fine-mesh sieve, pressing to remove as much liquid as possible; transfer bulgur to a large bowl.
- While bulgur is soaking, roast peppers over a low gas flame or under the broiler, turning frequently with tongs, until blackened on all sides, 8 to 16 minutes. Place in a bowl; cover tightly with plastic wrap. Let cool. Peel off charred skins; discard seeds and stems. Chop peppers into 3/4-inch pieces. Strain any juices from cutting board and bowl through a fine-mesh sieve and reserve.
- In a small saucepan, heat 1/2 cup oil over medium-high. In batches, fry chickpeas until golden brown and lightly crisp, about 3 minutes per batch. Drain on paper towels and season immediately with coarse salt.
- Add chickpeas, peppers and reserved juices, spinach, and 2 tablespoons oil to bowl with bulgur and toss. Season with salt and ground pepper.
Nutrition Facts : Calories 409 g, Fat 18 g, Fiber 12 g, Protein 10 g
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