CRUNCHY BULGUR SALAD
A vibrant summer salad with radishes, edamame beans, peppers, almonds and herbs, drizzled with a citrus dressing
Provided by Charlie Clapp
Categories Lunch
Time 25m
Number Of Ingredients 9
Steps:
- Cook the bulgur following pack instructions, then drain and tip into a large serving bowl to cool. Meanwhile, put the edamame beans in a small bowl, pour over boiling water, leave for 1 min, then drain. Put in a serving bowl with the peppers, radishes, almonds, mint and parsley.
- Peel one orange, carefully cut away the segments and add to the bowl. Squeeze the juice of the other into a jam jar with the oil. Season well and shake to emulsify. If you're following our Healthy Diet Plan - separate the salad into four bowls or lunchboxes, pour half of the dressing onto the two portions being eaten today and store the remainder in the fridge for a later day. The salad will keep in the fridge for 2 days.
Nutrition Facts : Calories 483 calories, Fat 22 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 50 grams carbohydrates, Sugar 11 grams sugar, Fiber 9 grams fiber, Protein 17 grams protein
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
BULGUR GREEK SALAD
Provided by Food Network Kitchen
Categories side-dish
Time 35m
Yield 4 to 6 servings
Number Of Ingredients 15
Steps:
- Pour 3 cups boiling water over the bulgur in a large bowl. Cover tightly with plastic wrap and let sit until tender, about 20 minutes. Drain and let cool.
- Meanwhile, make the dressing: Whisk the lemon zest and juice, vinegar, oregano, sugar and a pinch each of salt and pepper in a large bowl until smooth. Slowly whisk in the olive oil. Add the cucumbers, tomatoes, red onion and olives; season with salt and pepper and toss. Let sit 20 minutes.
- Add the bulgur, feta, mint and parsley to the vegetables. Season with salt and pepper and toss. Top each serving with the pepperoncini.
BULGUR WHEAT AND KALE SALAD
Steps:
- For the bulgur: In medium saucepot over medium-high heat, bring the chicken stock to a boil. Add the bulgur, cover and reduce the heat to medium-low. Simmer the bulgur until tender, about 15 minutes. Let stand 5 minutes, and then fluff with fork.
- For the cider vinaigrette: Combine the vinegar, shallots and agave nectar in small glass jar with a tightly fitted lid. Shake to combine. Add the oil and shake vigorously to emulse. Season with salt and pepper. Set aside until ready for use.
- For the salad: In a large mixing bowl, gently combine the bulgur, almonds, apricots, kale and red onions. Add the vinaigrette and mix until thoroughly dressed. Season with salt and pepper. Serve garnished with the chives.
Nutrition Facts : Calories 369 calorie, Fat 20 grams, SaturatedFat 2 grams, Cholesterol 0 milligrams, Sodium 166 milligrams, Carbohydrate 41 grams, Fiber 10 grams, Protein 11 grams, Sugar 8 grams
CHUNKY VEGETABLE-BULGUR SALAD
This healthful side dish is composed of lightly sauteed vegetables and bulgur wheat, a Middle Eastern grain that is high in fiber and protein, and low in fat and calories.
Provided by Cooking Channel
Categories side-dish
Time 55m
Yield 7 cups or 8 side dish servings
Number Of Ingredients 11
Steps:
- In a large bowl, stir together the bulgur and boiling water. Cover and let stand until the liquid is absorbed, about 30 minutes.
- Meanwhile, grate 1 teaspoon peel and squeeze 1/4 cup juice from the lemons and set aside.
- In a 12-inch nonstick skillet, heat the oil over medium-high heat until hot. Add the onions and cook until beginning to soften, 3 to 4 minutes. Add the tomatoes, squash and zucchini. Cook until the vegetables are tender, 6 to 8 minutes, stirring occasionally.
- Stir the vegetables into the bulgur with the lemon peel and juice, mint, parsley, 1/2 teaspoon salt and 1/4 teaspoon pepper. Spoon the mixture into a container with a tight-fitting lid. It can be refrigerated up to 1 day.
- Nutritional information per 7/8-cup serving size: about 160 calories, 2 g total fat (0 g saturated), 160 mg sodium, 32 g carbohydrate, 8 g fiber, 6 g protein
Nutrition Facts : Calories 160, Fat 2 grams, Sodium 160 milligrams, Carbohydrate 32 grams, Fiber 8 grams, Protein 6 grams
EASY BULGUR SALAD
This salad can be made with couscous instead of bulgur. Cook one cup couscous according to package instructions.
Provided by Martha Stewart
Categories Food & Cooking Salad Recipes
Time 45m
Number Of Ingredients 8
Steps:
- In a large bowl, pour 1 cup boiling water over the bulgur. Cover with plastic wrap; let stand until water is absorbed, about 30 minutes.
- Add cucumber, onion, parsley, garlic, lemon juice, oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper; toss to combine. Serve warm, cold, or at room temperature. (To chill, cool, then refrigerate in an airtight container for up to 1 day.)
Nutrition Facts : Calories 180 g, Fat 4 g, Fiber 8 g, Protein 6 g
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MEDITERRANEAN BULGUR SALAD – A COUPLE COOKS
From acouplecooks.com
Reviews 8Category SaladCuisine MediterraneanEstimated Reading Time 3 mins
- Add 1 teaspoon kosher salt to 1 ½ cups water and bring it to a boil. Place the bulgur wheat in a bowl and pour over the boiling salted water. Cover and allow to sit until tender: about 7 minutes for fine-grind and 15 minutes for medium-grind bulgur.
- Meanwhile, finely dice the tomatoes, removing the core and seeds. Thinly slice the green onions and mince the garlic. Chop the fresh parsley and fresh mint. Zest 1 lemon.
- When the bulgur is finished, fluff it with a fork. Add tomatoes, green onions, garlic, parsley, mint, lemon zest, olive oil, lemon juice, a few pinches kosher salt, and fresh ground pepper. Stir gently to combine. Serve with additional lemon wedges.
KISIR (SPICY BULGUR SALAD) RECIPE | BON APPéTIT
From bonappetit.com
5/5 (15)Servings 4-6
- Whisk oil, lemon juice, pomegranate molasses, tomato paste, Aleppo-style pepper, and biber salçasi in a small bowl to combine; season dressing with salt and black pepper.
- Cook bulgur according to package directions. Let cool until just warm. Transfer to a medium bowl and mix in dressing.
- Meanwhile, toast walnuts in a dry small skillet over medium heat, tossing often, until golden brown, about 4 minutes. Transfer to a cutting board. Let cool slightly, then finely chop.
- Add walnuts, tomatoes, cucumber, scallions, parsley, mint, and pomegranate seeds to bulgur and toss well; season with salt and pepper.
25 EASY BULGUR RECIPES FOR A NUTRITIOUS MEAL - INSANELY GOOD
From insanelygoodrecipes.com
5/5 (1)Published Mar 10, 2022Category Recipe Roundup
- Bulgur Pilaf. This Lebanese pilaf is bright, acidic, and full of nutrients. It’s also delectable! Chickpeas and bulgur add protein and fiber, so this dish is really filling.
- Bulgur Salad with Cucumbers, Red Peppers, Chickpeas, Lemon, and Dill. This high-fiber, low-calorie salad will fill you up without weighing you down. It’s nutty, earthy, herbaceous, and way better than boring old lettuce.
- Bulgur Wheat, Sweet Potato, and Black Bean Gratin. This gratin is like a delicious fusion between the Middle East and the American Southwest. The main component of the dish is nutty bulgur, which is mixed with black beans, chipotles, tomatoes, cream, scallions, and broth.
- Mediterranean Bulgur Salad. This summery salad will transport you directly to the warmth of the Mediterranean. Bright herbs and fresh veggies complement the hearty bulgur beautifully, and I just love the colors.
- Bulgur Salad with Fresh Herbs and Lemon. This tabbouleh-inspired salad features lots of fresh herbs and crisp veggies. Toasted pecans add a sweet and buttery crunch, plus lots of healthy fat.
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