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Bulgur Wheat Salad
Bulgur wheat is made of wheat kernels that are cracked, partially cooked, and dried. A whole grain with fiber and protein, it cooks much faster than whole wheat kernels. Try it as a side, in soups, or in salads like this one.
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Serves4 (about 1/2 cup)
SWAP ScoreWhat's this?
Ingredients
- 1 cup bulgur wheat (see note)
- 1 cup boiling water
- 1/2 medium lemon, juiced
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/2 medium apple, diced
- 1/4 cup raisins
- 1 medium celery stalk diced
- 1/2 cup walnuts, chopped
- 1/2 cup parsley, chopped
- 1/2 teaspoon ground black pepper
Directions
- (see note) Place bulgur wheat in a large bowl. Pour in boiling water and add lemon juice, oil and salt. Stir and cover with plastic wrap or a kitchen towel. Let stand at room temperature for 30 minutes.
- Fluff bulgur wheat with a fork.
- Add apples, raisins, celery, walnuts, parsley and pepper to bulgur wheat. Mix well.
- Taste and adjust seasonings with salt and pepper if necessary.
Recipe Tips
Note: This recipe is for quick cooking bulgur. If you have traditional bulgur, follow the stove-top cooking instructions.
Any dried fruit can be substituted for the raisins.
Couscous can be substituted for the bulgur wheat.
Nutrition Facts
Bulgur Wheat Salad
Amount Per Serving
Calories 213
Calories from Fat 117
% Daily Value*
Total Fat 13g
20%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 8g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 283mg
12%
Potassium 271mg
8%
Total Carbohydrates 23g
8%
Dietary Fiber 4g
16%
Sugars 9g
Protein 4g
8%
Vitamin A
14%
Vitamin C
23%
Vitamin D0%
Calcium
3%
Iron
9%
* Percent Daily Values are based on a 2000 calorie diet.
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