Hearty Bulgur Salad

Ingredients:

Salad

  • 1 cup bulgur wheat
  • 1 small fresh lemon or lime, juiced
  • 1 fresh tomato, seeded and diced
  • 1 cucumber, seeded and diced
  • 1 bunch flat leaf parsley, chopped
  • 2 tsp fresh mint, chopped
  • ½ cup walnuts, chopped
  • ¼ cup feta cheese, crumbled
  • ½ cup raisins

Dressing

  • 1 tbsp red wine vinegar
  • 3 tbsp olive oil
  • 2 tsp honey
  • 1 tsp Dijon mustard
  • 2 tsp basalmic vinegar
  • Garlic powder, salt, and pepper to taste

Directions:

  1. In a large bowl, pour 1 cup boiling water over the bulgur - cover and let it stand for 1 hour.
  2. Add lemon or lime juice to bulgur.
  3. Prepare dressing mixture.
  4. Combine all ingredients with dressing.
  5. Chill for at least 1 hour before serving.

Presentation ideas:
Garnish with fresh mint leaf.

Menu suggestions:
Serve as main dish salad on lettuce or use as stuffing in whole wheat pita bread (remember to account for the carbs from pita bread).

Courtesy of:
Doris Yamanoha, MS, RD, CDE

 

Nutrition Facts
Serving Size 1 serving(s)
(145g)

Amount Per Serving

Calories 280

Total Fat*8.6g

Saturated Fat 1.5g

Monounsaturated Fat 3.9g

Polyunsaturated Fat 2.4g

Total Carbohydrate 32.9g
(after subtracting fiber =26.4g)

Dietary Fiber 6.5g

Protein 7.6g

Sodium 131.2mg

Exchanges per Serving
1 ½ Starch
1 Vegetable
1 Lean Protein
1 Fat
1 ½ Carbohydrate Choice

* Total fat may be slightly higher than the sum of individual fat totals due to rounding or lack of available information (some food items in the software do not have an indicated breakdown of mono- and polyunsaturated fats).

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