5 A Day Bulgur Wheat Salad Recipes

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BULGUR WHEAT SALAD



Bulgur Wheat Salad image

Fresh seasonings jazz up bulgur in this bright and simple side. Combined with ripe tomatoes and green onions, this scrumptious dish from Millie McDonough of Homeland, California is a winner.

Provided by Taste of Home

Categories     Lunch

Time 35m

Yield 6 servings.

Number Of Ingredients 9

1 cup bulgur
1 cup boiling water
2 tablespoons lemon juice
2 tablespoons olive oil
1 garlic clove, minced
1/2 teaspoon salt
1/2 cup minced fresh parsley
2 medium tomatoes, chopped
4 green onions, chopped

Steps:

  • Place bulgur in a large bowl; stir in water. Cover and let stand for 30 minutes or until liquid is absorbed. , In a small bowl, whisk the lemon juice, oil, garlic and salt. Stir into bulgur. Add parsley. , Cover and refrigerate for at least 1 hour. Just before serving, stir in the tomatoes and onions.

Nutrition Facts : Calories 137 calories, Fat 5g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 210mg sodium, Carbohydrate 22g carbohydrate (2g sugars, Fiber 5g fiber), Protein 4g protein. Diabetic Exchanges

SIMPLE BULGUR WHEAT SALAD



Simple Bulgur Wheat Salad image

Make and share this Simple Bulgur Wheat Salad recipe from Food.com.

Provided by DojoCook

Categories     Lunch/Snacks

Time 1h

Yield 4-6 serving(s)

Number Of Ingredients 8

200 g bulgur wheat
2 medium tomatoes
4 spring onions
1/2 English cucumber
1/2 teaspoon dried parsley
1/4 teaspoon dried mint
1 tablespoon olive oil
feta cheese (optional)

Steps:

  • Cover the wheat with cold water for 1 hour .Then squeeze the excess water out by hand.
  • Quarter the Tomatoes and remove the seeds and pulp ,then chop into smaller pieces . Roughly chop the Cucumber
  • Add the Tomato Cucumber Parsley Mint And Olive Oil to the Wheat and toss.
  • Sprinkle on the Feta if using
  • Refrigerate for 30 minutes.
  • Enjoy.

Nutrition Facts : Calories 93, Fat 3.7, SaturatedFat 0.5, Sodium 9.1, Carbohydrate 14.2, Fiber 3.6, Sugar 2.6, Protein 2.6

FRESH AND FIGGY BULGUR (BULGOR) WHEAT SALAD



Fresh and Figgy Bulgur (Bulgor) Wheat Salad image

Yellow pepper, chopped figs, sliced almonds, tomato, parsley, onion, bulgur wheat and a tangy turmeric dressing make this delicious! Similar to Tabouleh, only more filling, this is a complete meal that is easy to prepare and very healthy.

Provided by Elise and family

Categories     One Dish Meal

Time 30m

Yield 2-3 serving(s)

Number Of Ingredients 13

3/4 cup Bulgar wheat, uncooked
1 1/2 cups boiling water
1 pinch salt
1 teaspoon olive oil
3 tablespoons onions, diced
3/4 cup parsley, diced
1 large tomatoes, diced
2 large figs, diced
1/4 cup sliced almonds
1/2 yellow pepper, diced
3 tablespoons olive oil
1/2 teaspoon turmeric
salt and pepper

Steps:

  • Bring water, pinch of salt and 1 tsp olive oil to a boil in a medium pot. Add Bulgur wheat and stir, then quickly remove from heat and cover. Let stand for 30 minutes.
  • When 15 minutes of time remaining for the Bulgur, prepare other ingredients (except for dressing) and toss in a large bowl.
  • When Bulgur wheat has cooked, add to other ingredients and mix well (it's OK if the Bulgur wheat is still warm).
  • Combine olive oil, turmeric and salt and pepper in a small bowl. Pour over salad and stir to coat. Serve and enjoy!
  • Note: sometimes a bit of diced nectarine makes a nice addition.

Nutrition Facts : Calories 414.7, Fat 29.2, SaturatedFat 3.7, Sodium 104.4, Carbohydrate 37, Fiber 8.9, Sugar 14.3, Protein 7.1

BARLEY & BULGUR CHOPPED HERB SALAD



Barley & bulgur chopped herb salad image

A healthy, fibre-rich grain salad that counts as 2 of your 5-a-day. Mint, dill and parsley, along with onions, garlic and cloves make this a winning side dish

Provided by Cassie Best

Categories     Side dish

Time 45m

Number Of Ingredients 12

150g pearl barley
150g bulgur wheat
3 tbsp olive oil
3 white onions , halved and sliced
4 garlic cloves , crushed
¼ tsp ground cloves
small bunch of parsley
small bunch of dill
small bunch of mint
½ cucumber , finely chopped
4 tomatoes , finely chopped
2 lemons , juiced

Steps:

  • Bring a pan of water to the boil and add the barley. Cover and cook for 25 mins, or until tender. Meanwhile, pour boiling water over the bulgur wheat to just cover, and set aside.
  • Heat 2 tbsp oil in a large frying pan and add the onions. Cook for 20-25 mins, stirring regularly, until golden and caramelised. Stir in the garlic and cloves for 30 secs.
  • Drain the barley and bulgur well and tip into a bowl. Add the remaining oil, the onions, and plenty of seasoning. Mix well and chill until you're ready to serve (up to 24 hrs ahead is fine, or at least 1 hr). Remove from the fridge 30 mins before you want to serve.
  • Toss through the remaining ingredients and serve on a large platter or in a bowl.

Nutrition Facts : Calories 290 calories, Fat 9 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 41 grams carbohydrates, Sugar 5 grams sugar, Fiber 7 grams fiber, Protein 7 grams protein

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