Mediterranean Vegetable Bulgur Salad

Mediterranean Vegetable Bulgur Salad

This make-ahead side gives a nod to nutrition and convenience.

Prep Time

10

Minutes

Total Time

45

Minutes

Makes

12

servings

2
cups boiling water
1 1/2
cups uncooked bulgur
1 1/2
cups water
2
cups fresh broccoli florets or Green Giant® frozen broccoli florets, cooked, drained and cooled
1
cup grape tomatoes
1/2
cup shredded carrot
1
cup crumbled feta cheese (4 oz)
2
tablespoons chopped fresh parsley
1/2
teaspoon salt
1
can (15 oz) Progresso® chick peas (garbanzo beans), drained
1/2
cup Greek or Italian dressing
  1. In large bowl, pour 2 cups boiling water over bulgur. Let stand 30 minutes.
  2. In 2-quart saucepan, heat 1 1/2 cups water to boiling; add broccoli. Cook 1 minute; drain and rinse in cold water.
  3. Stir broccoli and remaining ingredients into bulgur. Serve immediately, or cover and refrigerate up to 4 hours before serving.
Makes 12 servings (3/4 cup each)
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
Tip
Flavored feta cheese, such as herb-flavored, can be substituted for the regular feta cheese.
Tip
Bulgur is whole wheat that has been cooked, dried and then broken into coarse fragments. You’ll find it shelved along with the other grains at your grocery store.

Nutrition Information:

1 Serving (1 Serving)
  • Calories 190
    • (Calories from Fat 60),
  • Total Fat 7g
    • (Saturated Fat 2g,
    • Trans Fat 0g),
  • Cholesterol 10mg;
  • Sodium 360mg;
  • Total Carbohydrate 25g
    • (Dietary Fiber 6g,
    • Sugars 3g),
  • Protein 7g;
Percent Daily Value*:
    Exchanges:
    • 1 1/2 Starch;
    • 0 Fruit;
    • 0 Other Carbohydrate;
    • 0 Skim Milk;
    • 0 Low-Fat Milk;
    • 0 Milk;
    • 0 Vegetable;
    • 0 Very Lean Meat;
    • 0 Lean Meat;
    • 0 High-Fat Meat;
    • 1 1/2 Fat;
    Carbohydrate Choices:
    • 1 1/2;
    *Percent Daily Values are based on a 2,000 calorie diet.