Skip to Content
Menu

Bulgur and Orange Salad

  • Save Recipe
  • Prep 20 min
  • Total 2 hr 20 min
  • Servings 4
  • Save
  • Print
  • Pinterest
  • Facebook
  • Email
Ready to Make?
  • Save
  • Shop
  • Share
  • Keep Screen On
Want to add more whole grains to your family's meals? Here's one easy and delicious salad to try.
Updated Aug 26, 2010
  • Save
  • Shop
  • Share
  • Keep Screen On

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

  • 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.

Tips from the Betty Crocker Kitchens

  • tip 1
    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.
  • tip 2
    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

105 Calories, 3g Total Fat, 3g Protein, 20g Total Carbohydrate

Nutrition Facts

Serving Size: 1 Serving
Calories
105
Calories from Fat
25
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.
© 2024 ®/TM General Mills All Rights Reserved
< div class="recipeContentBottom">