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Bulgur and Orange Salad

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

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

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

Steps

Hide Images
  • 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 Facts

Serving Size: 1 Serving
Calories
105
Calories from Fat
25
% Daily Value
Total Fat
3g
0%
Saturated Fat
0g
0%
Cholesterol
0mg
0%
Sodium
310mg
0%
Total Carbohydrate
20g
0%
Dietary Fiber
4g
0%
Protein
3g
% Daily Value*:
Vitamin A
8%
8%
Vitamin C
82%
82%
Calcium
4%
4%
Iron
6%
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;
*Percent Daily Values are based on a 2,000 calorie diet.

© 2017 ®/TM General Mills All Rights Reserved

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