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.
BULGUR SALAD WITH FETA AND PINE NUTS
Veg out with this textured toss of chewy grains, tangy cheese, crunchy nuts, shallot, cuke, and citrus. Bulgur is packed with fiber and protein.
Provided by Martha Stewart
Categories Food & Cooking Salad Recipes
Time 35m
Number Of Ingredients 10
Steps:
- In a medium bowl, mix bulgur with 1/8 teaspoon salt and 1/2 cup boiling water. Cover; let sit until bulgur is tender (but still slightly chewy), about 30 minutes.
- Meanwhile, in a small dry skillet over very low heat, toast pine nuts, tossing constantly, until golden, 3 to 4 minutes. In a small bowl, whisk together lemon juice and oil. Season with salt and pepper; set aside.
- Drain bulgur in a fine-mesh sieve, pressing to remove excess liquid; return to bowl. Add feta, shallot, parsley, cucumber, and half the dressing; season with salt and pepper. In another bowl, toss lettuce with remaining dressing. Top with bulgur mixture and pine nuts.
Nutrition Facts : Calories 157 g, Fat 8 g, Fiber 3 g, Protein 3 g
BULGUR WITH RAISINS AND PINE NUTS
Provided by Food Network Kitchen
Categories side-dish
Time 30m
Yield 4 servings
Number Of Ingredients 0
Steps:
- Toast 1 cup bulgur in olive oil in a saucepan over medium heat, stirring, 5 minutes. Add 1 1/2 cups water and 1/2 teaspoon kosher salt. Bring to a boil, then reduce the heat to low; cover and simmer until the water is absorbed, 12 minutes. Stir in 1/4 cup chopped mixed parsley, mint and/or scallions, 2 tablespoons each olive oil, toasted pine nuts and chopped raisins, and the juice of 1/2 lemon. Season with salt.
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 SALAD WITH FETA AND PINE NUTS
Bulgur, a nutty chewy Middle Eastern staple--ready with just a soak. Loaded with fiber and protein, and low-sodium.
Provided by Skippy BW
Categories Grains
Time 50m
Yield 1 serving(s)
Number Of Ingredients 10
Steps:
- In medium bowl, mix bulgur with 1/8 teaspoon salt and 1/2 cup boiling water. Cover; let sit until bulgur is tender, about 30 minutes.
- Meanwhile, in a small dry skillet over very low heat, toast pine nuts tossing constantly until golden. 3 to 4 minutes.
- In a small bowl, whisk together lemon juice and oil, season with salt and pepper; set aside.
- Drain bulgur in a fine- mesh sieve, pressing to remove extra liquid; return to bowl. Add feta, shallot, parsley, cucumber and 1/2 dressing.
- In another bowl toss lettuce with remaining dressing. Top with bulgur mixture and pine nuts.
Nutrition Facts : Calories 392.1, Fat 23.6, SaturatedFat 7.4, Cholesterol 33.4, Sodium 440.1, Carbohydrate 37.2, Fiber 8.5, Sugar 4.4, Protein 13.1
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