BULGUR WHEAT SALAD
Fresh seasonings jazz up bulgur in this bright and simple side. Combined with ripe tomatoes and green onions, this scrumptious dish from Millie McDonough of Homeland, California is a winner.
Provided by Taste of Home
Categories Lunch
Time 35m
Yield 6 servings.
Number Of Ingredients 9
Steps:
- Place bulgur in a large bowl; stir in water. Cover and let stand for 30 minutes or until liquid is absorbed. , In a small bowl, whisk the lemon juice, oil, garlic and salt. Stir into bulgur. Add parsley. , Cover and refrigerate for at least 1 hour. Just before serving, stir in the tomatoes and onions.
Nutrition Facts : Calories 137 calories, Fat 5g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 210mg sodium, Carbohydrate 22g carbohydrate (2g sugars, Fiber 5g fiber), Protein 4g protein. Diabetic Exchanges
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
BULGUR WHEAT SALAD - TURKISH STYLE
Make and share this Bulgur Wheat Salad - Turkish Style recipe from Food.com.
Provided by Nye McClelland
Categories Grains
Time 50m
Yield 4-6 serving(s)
Number Of Ingredients 11
Steps:
- Mix all the ingredients together and let it marinate for at least a half hour in the fridge then serve.
- When pomegranates are in season, I substitute the grape, makes for eye catching colour.
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.
FRESH AND FIGGY BULGUR (BULGOR) WHEAT SALAD
Yellow pepper, chopped figs, sliced almonds, tomato, parsley, onion, bulgur wheat and a tangy turmeric dressing make this delicious! Similar to Tabouleh, only more filling, this is a complete meal that is easy to prepare and very healthy.
Provided by Elise and family
Categories One Dish Meal
Time 30m
Yield 2-3 serving(s)
Number Of Ingredients 13
Steps:
- Bring water, pinch of salt and 1 tsp olive oil to a boil in a medium pot. Add Bulgur wheat and stir, then quickly remove from heat and cover. Let stand for 30 minutes.
- When 15 minutes of time remaining for the Bulgur, prepare other ingredients (except for dressing) and toss in a large bowl.
- When Bulgur wheat has cooked, add to other ingredients and mix well (it's OK if the Bulgur wheat is still warm).
- Combine olive oil, turmeric and salt and pepper in a small bowl. Pour over salad and stir to coat. Serve and enjoy!
- Note: sometimes a bit of diced nectarine makes a nice addition.
Nutrition Facts : Calories 414.7, Fat 29.2, SaturatedFat 3.7, Sodium 104.4, Carbohydrate 37, Fiber 8.9, Sugar 14.3, Protein 7.1
KISIR (TURKISH BULGUR WHEAT SALAD)
This is not a traditional Turkish Kisir, but the best I can do with the ingredients available in local stores. The salad is simple, and it's good for a light summertime meal.
Provided by MissLinguist
Categories Grains
Time 30m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Mix bulgur and water and set aside for 30 minutes, until all of the water is absorbed. (There is a special kind of bulghur used in Turkish Kisir, but any bulgur or cracked wheat that can be prepared in this way will work).
- Add remaining ingredients, adding the red pepper paste last. (Trader Joe's makes Red Pepper Spread with Eggplant and Garlic, which works pretty well. The Turkish spread is called Ajvar (Ayvar/Hayvar/Havyar), and it is much more spicy).
- Refrigerate and serve cold.
Nutrition Facts : Calories 95.7, Fat 5.4, SaturatedFat 0.8, Sodium 305.3, Carbohydrate 11.2, Fiber 3.1, Sugar 0.9, Protein 2.2
BULGUR WHEAT TABBOULEH
This bulgur wheat tabbouleh is the easiest vegan side dish ever and takes just a few ingredients. Pair with hot falafels, hummus and crisp pitta bread
Provided by John Torode
Categories Side dish
Time 15m
Yield as a side dish
Number Of Ingredients 9
Steps:
- Soak 120g fine bulgur wheat in cold water for 15 mins. Drain well, put in a bowl and mix with 75ml olive oil and 4 tbsp lemon juice. Cover and leave for 30 mins to soften. When ready to serve, deseed and finely chop 5 tomatoes and add with 4 finely sliced spring onions and a good handful each of chopped flat-leaf parsley and chopped mint leaves. Finally, stir in another 75ml olive oil and 4-5 tbsp lemon juice and season well.
Nutrition Facts : Calories 305 calories, Fat 25 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 14 grams carbohydrates, Sugar 2 grams sugar, Fiber 4 grams fiber, Protein 3 grams protein, Sodium 0.1 milligram of sodium
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.
GELSON'S BULGUR SALAD WITH ASIAN DRESSING
This is a delicious make-ahead salad, which is sold in the Deli case at Gelson's Market here in Los Angeles.
Provided by lynnski LA
Categories Vegetable
Time 30m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- Bring 2 cups of water to a boil in a 1 quart saucepan, stir in bulgur, cover pan, remove from heat, and let stand until the bulgur is softened, at least 15 minutes.
- Drain bulgur, transfer to a large bowl, add remaining salad ingredients (except dressing) and toss to combine.
- For the dressing, place dressing ingredients in a blender and blend until smooth.
- Pour over salad and toss to coat.
- Cover and refrigerate until well chilled.
- Can be made a day ahead, keep refrigerated.
Nutrition Facts : Calories 199.8, Fat 11.7, SaturatedFat 1.9, Sodium 301.3, Carbohydrate 23, Fiber 4.8, Sugar 9.4, Protein 3.8
BULGUR WHEAT SALAD WITH TOMATO AND CUCUMBER
A delicious and healthy side salad. Buglur is high in fiber and low in fat, rich in B vitamins, iron, phosphorous and manganese and has been a staple of the Mediterranean diet for thousands of years. This recipe is so simple and yet each flavor blends perfectly together. Originally found in one of my South Beach Diet cookbooks, this recipe has been tweaked just a bit to suit my tastes. Note: prep time includes time for bulgur to soak in water.
Provided by EveryoneLovesaSprin
Categories Grains
Time 50m
Yield 4-6 serving(s)
Number Of Ingredients 12
Steps:
- Using a large bowl (this will eventually hold the finished salad), measure out one cup bulgur.
- Add boiling water, stir, and let bulgur soak until all water is absorbed. This can take anywhere from 40 to 80 minutes.
- Meanwhile, put lemon zest in a small bowl. Add lemon juice, garlic, and olive oil. Whisk together.
- Once bulgur has absobed all water, stir in dressing.
- Add chopped parsley and mint, green onions, cucumbers and tomatoes and stir.
- Season with salt and pepper and enjoy at room temperature.
Nutrition Facts : Calories 250.7, Fat 11, SaturatedFat 1.6, Sodium 25.3, Carbohydrate 35.9, Fiber 9.1, Sugar 4.3, Protein 6.4
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