Bulgur and Orange Salad

Want to add more whole grains to your family's meals? Here's one easy and delicious salad to try.

  • Prep Time 20 min
  • Total Time 2 hr 20 min
  • Servings 4

Ingredients

1/3
cup uncooked bulgur
1
large orange, peeled and chopped (3/4 cup)
1
medium onion, chopped (1/2 cup)
1
small tomato, chopped (1/2 cup)
3/4
cup chopped fresh parsley
2
tablespoons lemon juice
2
teaspoons grated orange peel
2
teaspoons olive or vegetable oil
1/2
teaspoon salt
1/4
teaspoon pepper
1/8
teaspoon crushed red pepper flakes
  • 1 Cook bulgur as directed on package--except omit salt. In glass or plastic bowl, toss bulgur and all remaining ingredients.
  • 2 Cover and refrigerate about 2 hours or until chilled.

Expert Tips

Bulgur, also spelled bulgar, is whole wheat that has been cooked, dried and broken into coarse fragments. It's different from cracked wheat in that it is precooked.

Try whole-grain brown rice, bulgur or cracked wheat in casseroles or side dishes. These great-tasting, low-cost foods add fiber, B vitamins and variety to any meal.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
105
(
Calories from Fat
25),
% Daily Value
Total Fat
3g
3%
(Saturated Fat
0g,
0%
),
Cholesterol
0mg
0%;
Sodium
310mg
310%;
Total Carbohydrate
20g
20%
(Dietary Fiber
4g
4%
),
Protein
3g
3%
;
% Daily Value*:
Vitamin A
8%;
Vitamin C
82%;
Calcium
4%;
Iron
6%;
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
 
*Percent Daily Values are based on a 2,000 calorie diet.