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Mediterranean Vegetable Bulgur Salad

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  • Prep Time 10 min
  • Total Time 45 min
  • Servings 12

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

Ingredients

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™ chickpeas (garbanzo beans), drained
1/2
cup Greek or Italian dressing

Directions

  • 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.

Expert Tips

Flavored feta cheese, such as herb-flavored, can be substituted for the regular feta cheese.

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

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
190
Calories from Fat
60
% Daily Value
Total Fat
7g
10%
Saturated Fat
2g
10%
Trans Fat
0g
0%
Cholesterol
10mg
3%
Sodium
360mg
15%
Total Carbohydrate
25g
8%
Dietary Fiber
6g
23%
Sugars
3g
3%
Protein
7g
7%
% Daily Value*:
Vitamin A
20%
20%
Vitamin C
30%
30%
Calcium
8%
8%
Iron
8%
8%
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 Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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