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 GREEK SALAD
"I've tried to start eating healthier, and this recipe is wonderful, versatile and the ingredients are easy to find... and to have on hand at all times." Jennifer Andrzjewski - Grizzly Flats, California
Provided by Taste of Home
Categories Lunch
Time 40m
Yield 12 servings.
Number Of Ingredients 17
Steps:
- Place bulgur in a small bowl. Stir in the water, 1/4 cup lemon juice and 1/2 teaspoon salt. Cover and let stand for 30 minutes or until most of the liquid is absorbed. Drain well., In a large bowl, combine the chicken, cucumber, tomatoes, olives, parsley, red peppers, onion and basil. Stir in bulgur. , In a small bowl, whisk the oil, oregano, pepper, cayenne and remaining lemon juice and salt. Pour over bulgur mixture; toss to coat. Sprinkle with cheese.
Nutrition Facts : Calories 137 calories, Fat 5g fat (1g saturated fat), Cholesterol 12mg cholesterol, Sodium 313mg sodium, Carbohydrate 16g carbohydrate (1g sugars, Fiber 4g fiber), Protein 7g protein. Diabetic Exchanges
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
GREEK BULGUR WITH BRUSSELS SPROUTS
I love the way the bulgur swells and fluffs after you let this comforting, nourishing dish sit once it's cooked. In fact, I liked the leftovers even more than the freshly made dish. I also love the lemony flavor, the result of just a small amount of lemon juice added at the end of cooking. This is one of the few times I am happy to allow brussels sprouts to cook until they are quite soft.
Provided by Martha Rose Shulman
Categories vegetables, main course, side dish
Time 1h
Yield Serves 6
Number Of Ingredients 12
Steps:
- Trim brussels sprouts and quarter, or if very small just cut in half.
- Heat 3 tablespoons olive oil over medium heat in a deep, lidded skillet or a wide, lidded saucepan. Add onion and cook, stirring often, until tender, about 5 minutes. Add garlic and stir until fragrant, about 30 seconds. Add brussels sprouts and cook, stirring often, until coated with oil and beginning to soften, about 5 minutes. Season to taste with salt and pepper. Add paprika and tomatoes and cook, stirring often, for another 5 minutes, until tomatoes have begun to cook down and soften a bit. Season to taste.
- Add bulgur and stir to coat with the tomato mixture. Add water, more salt to taste, parsley and dill and bring to a boil. Cover, reduce heat to low and simmer 20 to 25 minutes, until water has been absorbed.
- Remove from heat, uncover and quickly stir in lemon juice. Place a towel across the top of the pan. Return lid and let sit for 10 minutes. Serve hot, with the remaining olive oil drizzled over the top.
Nutrition Facts : @context http, Calories 219, UnsaturatedFat 8 grams, Carbohydrate 31 grams, Fat 10 grams, Fiber 8 grams, Protein 7 grams, SaturatedFat 1 gram, Sodium 671 milligrams, Sugar 5 grams
GREEK-STYLE BULGUR SALAD WITH CHICKPEAS, FETA AND OLIVES
From "The PDQ Vegetarian Cookbook" by Donna Klein. The olives and feta are essential in this recipe as they give it the "kick". I made the recipe using feta but it can be made vegan by replacing the feta with 1/2 cup marinated artichoke hearts. The bulgar didn't completely cook for me at first and I had to place the whole pot over low heat - I think it was a little overcooked in the end. I used vegetable broth and the only bulgur I could find - I believe it was medium - which may have resulted in the cooking problem. I also used a 19 oz can of chickpeas, as that was what I had on hand.
Provided by emcmonnies
Categories Grains
Time 45m
Yield 4 main-dish servings, 4 serving(s)
Number Of Ingredients 13
Steps:
- In a medium saucepan over medium heat, bring the broth, lemon juice, onion powder, and garlic powder barely to a simmer. Remove from heat and let cool five minutes.
- Add the bulgur, stirring well to combine. Let stand until the bulgur has absorbed all the liquid and feels dry, about 30 minutes, stirring occasionally.
- In a large bowl, whisk together the oil, vinegar, oregano, salt and pepper.
- Add the chickpeas, olives and cheese, tossing well to combine.
- Season with additional salt and pepper if necessary.
- Cover and refrigerate a minimum of 2 hours or up to 2 days and serve chilled or at room temperature.
GREEK BULGUR SALAD
Very light and fresh salad made with a variety of healthy ingredients. After soaking the bulgur for it's hour, the salad only takes 15 minutes to put together. Great accompaniment to any kind of meat or also delicious stuffed into a pita for a vegetarian treat!
Provided by sacandagamom
Categories Potluck
Time 15m
Yield 3 cups, 4-6 serving(s)
Number Of Ingredients 15
Steps:
- In a large bowl cover the 2 cups of Bulgur with 2 cups of cold water and let stand for an hour.
- Drain well with a fine holed seive.
- Add all of the chopped vegetables. Lightly mix with a fork.
- Add the fresh dill, salt and pepper.
- Next, add the zest of one whole lemon and the juice of the lemon.
- Add the red wine vinegar and toss thoroughly.
- Finally add the olive oil and feta cheese.
Nutrition Facts : Calories 489, Fat 22.6, SaturatedFat 6.6, Cholesterol 25.5, Sodium 758.2, Carbohydrate 63.3, Fiber 15.4, Sugar 5.3, Protein 14.3
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BULGUR WHEAT GREEK SALAD - THE LEMON BOWL®
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4.8/5 (4)Total Time 30 minsCategory SaladCalories 151 per serving
- Place bulgur wheat and chicken broth in a small stock pot and bring to a boil. Cover with lid and reduce heat to low. Cook until liquid is absorbed, 15 minutes. Fluff with a fork and place wheat in a large bowl to cool slightly.
- Add all remaining ingredients to the bowl and toss gently with the bulgur wheat. Season with salt and pepper to taste.
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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.
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