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Bulgur Salad

This bulgur salad recipe is a delicious mix of a healthy whole grain, vegetables, nuts and fruit.

It is a very healthy salad recipe, perfect as a side dish with so many main courses, whether they are vegetarian or non.

Bulgar is a healthy food for so many reasons. It is a whole grain, as well as a high fiber food, low in fat and low calorie.

Prep time: 10 minutes, plus refrigeration
Cook time: 20 minutes vegetarian label vegan label

1 cup orange juice (250 ml)
1 cup bulgar (250 ml)
1/2 cup dried cranberries, chopped (125 ml)
1/2 cup celery, diced (125 ml)
1/2 cup English cucumber, seeded and diced (125 ml)
1/4 cup red onion, minced (50 ml)
1/4 cup walnuts or almonds, chopped (50 ml)
1/3 cup fresh parsley, chopped (75 ml)
2 tablespoons fresh mint leaves, chopped (30 ml)
1 tablespoon olive oil (15 ml)
1 tablespoon lemon juice, freshly squeezed (15 ml)
1 teaspoon grated lemon zest (5 ml)
1/4 teaspoon salt (1 ml)
1/8 teaspoon black pepper (.5 ml)

In a medium saucepan combine the orange juice and 1 cup of water. Bring it to a boil over high heat. Reduce the heat to low and stir in the bulgur. Simmer, covered, for 5 minutes. Remove from the heat and let it stand, covered, until the bulgar has absorbed all of liquid, probably about 15 to 20 minutes.

Meanwhile, in a large bowl add the cranberries, celery, cucumber, onion and nuts. Add the cooked bulgur, the parsley, mint, olive oil, lemon juice, lemon zest, salt and pepper. Mix it all together well. Cover and refrigerate for 2 hours before serving to allow the flavors to meld together.

Serves 6.

Nutritional Analysis Per Serving

Calories 163; Calories from Fat 49; Total Fat 5.4g; Saturated Fat 0.5g; Cholesterol 0mg; Sodium 59mg; Total Carbohydrates 26.5g; Dietary Fiber 5.9g; Sugars 4.9g; Protein 4.8g; Vitamin A 10%; Vitamin C 50%; Calcium 3%; Iron 8%

(Percentages based on a 2000 calorie per day diet)

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Did You Know?...

Bulgur wheat is both vegetarian and vegan so it works perfectly for either of those diet choices.

Bulgur is referred to in several ways throughout the world where it is enjoyed. It is often also called bulgar, bulghur or burghul. Whatever you want to name it, it is a delicious, versatile and healthy whole grain.

You can use bulgar like many other grains like rice or couscous.

In this fabulous recipe, the bulghur is cooked in orange juice to sweeten it a bit, then combined with a wonderful array of dried fruits, vegetables and nuts.

Mix in a healthy oil and lemon juice dressing and you have a wonderful healthy salad recipe, perfect for everyday or for entertaining.

These wholesome and tasty grains have been enjoyed by populations around the world for centuries, but here in North America, many of us are just beginning to enjoy the variety of whole grains that are available.

I think you will really like this recipe.

You can certainly serve it all year round. It is a delightful summer salad, but with the addition of orange juice and dried fruits, it is a wonderful salad that will bring memories of warm weather to any winter day too.

This whole grain bulgur salad is just one of our delicious salad recipes. Find the collection here.

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