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.
SOUR CHERRY BULGUR SALAD
Provided by Food Network
Categories side-dish
Time 2h5m
Yield 4 to 6 servings
Number Of Ingredients 12
Steps:
- Add 2 cups water to a medium saucepot. Season with salt and drizzle in some olive oil, then stir in the bulgur. Bring a boil over high heat, then cover, lower to a simmer and cook until the grains are tender, about 1 hour. Allow bulgur to come to room temperature.
- Combine the bulgur wheat with the cherries, parsley, walnuts, red onion and dill in a large bowl, reserving about 1 tablespoon of each herb for garnish. Gently mix to combine. Add the extra-virgin olive oil, lemon juice and grated garlic and season to taste. Transfer to a serving bowl and garnish with feta, reserved herbs and a drizzle of olive oil.
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.
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
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
Steps:
- Cook 3/4 cup bulgur as the label directs. Meanwhile, combine 1 1/2 cups diced cucumber, 1/3 cup chopped olives, 1/4 cup chopped parsley, 1 segmented orange, 1/4 cup orange juice and 1 tablespoon olive oil. Rinse the cooked bulgur under cold water; toss with the salad and season with salt and pepper.
FRUITY TABBOULEH WITH FETA
Use up a few storecupboard staples in this bulgur wheat salad packed with dried fruit, nuts and herbs
Provided by Ren Behan
Categories Lunch, Main course
Time 40m
Number Of Ingredients 11
Steps:
- Boil the kettle. Put the bulgur wheat in a sieve and rinse with cold water until the water runs clear. Drain well and transfer to a mixing bowl. Pour over 200ml boiling water and 1 tbsp olive oil, cover with a plate and leave to soak for 30 mins. Meanwhile, put the couscous into a second mixing bowl with 1 tbsp olive oil, just cover with boiling water, then cover with a plate and leave to stand for 5-10 mins.
- Once the bulgur wheat and couscous are ready, put them in a mixing bowl and fluff up the grains with a fork. Stir through the nuts and dried fruit, too.
- Whisk together the lemon zest and juice, herbs, remaining olive oil and the garlic. Pour over the grains, nuts and fruit, and stir everything together well with some seasoning. Transfer to a serving plate, scatter with the crumbled feta, and serve with grilled lamb or pork chops, if you like.
Nutrition Facts : Calories 829 calories, Fat 50 grams fat, SaturatedFat 10 grams saturated fat, Carbohydrate 72 grams carbohydrates, Sugar 35 grams sugar, Fiber 7 grams fiber, Protein 23 grams protein, Sodium 1.4 milligram of sodium
FRUITED BULGUR SALAD
This makes a splendid companion to curried vegetable dishes, as in the menu suggested here.
Yield 4 to 6 servings
Number Of Ingredients 5
Steps:
- Boil 2 cups water. Pour the water over the bulgur in a heatproof container and cover. Let stand for 30 minutes, then fluff with a fork. Allow the bulgur to cool, uncovered, until it is at room temperature.
- Transfer the bulgur to a serving container. Add the remaining ingredients, stir to combine, and serve. If making ahead of time, add the almonds just before serving.
- Fruited Bulgur Salad (this page)
- Curried Sweet Potatoes with Green Peas (page 195)
- Steamed cauliflower
- Diced fresh tomatoes
- Calories: 297
- Total Fat: 9g
- Protein: 7g
- Carbohydrate: 48g
- Cholesterol: 0mg
- Sodium: 237mg
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