Mediterranean Bulgur Salad Recipes

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MEDITERRANEAN BULGUR



Mediterranean Bulgur image

Provided by Food Network Kitchen

Categories     side-dish

Time 30m

Yield 2

Number Of Ingredients 0

Steps:

  • Toast 1 cup bulgur in a dry skillet until fragrant, about 5 minutes. Pour 2 1/2 cups boiling water over the bulgur in a heat-resistant bowl and cover tightly with plastic wrap. Let stand for 15 minutes, then toss with a little olive oil, some chopped dried apricots and olives, and salt and pepper to taste.

Nutrition Facts : Calories 329 calorie, Fat 9 grams, SaturatedFat 1 grams, Cholesterol 0 milligrams, Sodium 220 milligrams, Carbohydrate 59 grams, Fiber 14 grams, Protein 9 grams, Sugar 5 grams

MEDITERRANEAN BULGUR SALAD



Mediterranean Bulgur Salad image

Whether it's nutritioin or taste you're after, it doesn't get any better than this. Bulgur, beans, tomatoes, pine nuts and olive oil team up in this vegetarian main dish salad. -Taste of Home Test Kitchen, Milwaukee, Wisconsin

Provided by Taste of Home

Categories     Lunch     Side Dishes

Time 35m

Yield 9 servings.

Number Of Ingredients 13

3 cups vegetable broth
1-1/2 cups uncooked bulgur
6 tablespoons olive oil
2 tablespoons lemon juice
2 tablespoons minced fresh parsley
1/2 teaspoon salt
1/4 teaspoon pepper
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
2 cups halved cherry tomatoes
1 cup chopped cucumber
8 green onions, sliced
1 package (4 ounces) crumbled feta cheese
1/2 cup pine nuts, toasted

Steps:

  • In a large saucepan, bring broth and bulgur to a boil over high heat. Reduce heat; cover and simmer for 20 minutes or until tender and broth is almost absorbed. Remove from the heat; let stand at room temperature, uncovered, until broth is absorbed. , In a small bowl, whisk the oil, lemon juice, parsley, salt and pepper. , In a large serving bowl, combine the bulgur, beans, tomatoes, cucumber and onions. Drizzle with dressing; toss to coat. Sprinkle with cheese and pine nuts.

Nutrition Facts : Calories 298 calories, Fat 17g fat (3g saturated fat), Cholesterol 7mg cholesterol, Sodium 657mg sodium, Carbohydrate 31g carbohydrate (4g sugars, Fiber 8g fiber), Protein 10g protein.

MEDITERRANEAN GRAIN SALAD



Mediterranean Grain Salad image

Enjoy this satisfying vegetarian main: a generous bulgur salad with crumbled goat cheese and juicy tomatoes.

Provided by Martha Stewart

Categories     Food & Cooking     Salad Recipes

Time 35m

Number Of Ingredients 8

1/3 cup medium-grind bulgur
Coarse salt and ground pepper
1 cup grape tomatoes, halved
1/2 cup fresh parsley, chopped
1/2 small shallot, minced
1 tablespoon red-wine vinegar
2 teaspoons olive oil
1 ounce fresh goat cheese, crumbled

Steps:

  • In a heatproof bowl, mix bulgur with 1/4 teaspoon salt and 1 cup boiling water. Cover, and let stand until tender but slightly chewy, about 30 minutes.
  • Drain bulgur in a fine-mesh sieve, pressing to remove liquid; return to bowl. Add tomatoes, parsley, shallot, vinegar, and oil. Season with salt and pepper, and toss. Top with cheese.

Nutrition Facts : Calories 358 g, Fat 16 g, Fiber 10 g, Protein 13 g

MEDITERRANEAN BULGUR BOWL



Mediterranean Bulgur Bowl image

You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. -Renata Smith, Brookline, Massachusetts

Provided by Taste of Home

Categories     Lunch

Time 30m

Yield 4 servings.

Number Of Ingredients 12

1 cup bulgur
1/2 teaspoon ground cumin
1/4 teaspoon salt
2 cups water
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
6 ounces fresh baby spinach (about 8 cups)
2 cups cherry tomatoes, halved
1 small red onion, halved and thinly sliced
1/2 cup crumbled feta cheese
1/4 cup hummus
2 tablespoons chopped fresh mint
2 tablespoons lemon juice

Steps:

  • In a 6-qt. stockpot, combine the first 4 ingredients; bring to a boil. Reduce heat; simmer, covered, until tender, 10-12 minutes. Stir in garbanzo beans; heat through., Remove from heat; stir in spinach. Let stand, covered, until spinach is wilted, about 5 minutes. Stir in remaining ingredients. Serve warm, or refrigerate and serve cold.

Nutrition Facts : Calories 311 calories, Fat 7g fat (2g saturated fat), Cholesterol 8mg cholesterol, Sodium 521mg sodium, Carbohydrate 52g carbohydrate (6g sugars, Fiber 12g fiber), Protein 14g protein.

MEDITERRANEAN BULGUR SALAD



Mediterranean Bulgur Salad image

I came up with this salad because I had some cucumber to use up, and really liked the results. It's similar to Tabbouleh, but with a more Italian flavor. All amounts can be adjusted to suit your taste.

Provided by Kevlarturtle

Categories     Grains

Time 45m

Yield 6 serving(s)

Number Of Ingredients 11

1 cup bulgur
2 cups water
1/4 teaspoon salt
1 medium fresh tomato, diced
1 small cucumber, seeded and diced
1/3 cup fresh basil, chopped
5 small artichoke hearts, quartered
1 tablespoon fresh lemon juice
1 tablespoon white wine vinegar
1 tablespoon olive oil
salt and black pepper

Steps:

  • Pour water into a medium saucepan with a tight-fitting lid. Add salt and bring to a boil over high heat. When water boils, add bulgur and remove from heat. Cover and let stand 30 minutes, or until all the water has been absorbed.
  • In a large bowl, combine bulgur with all remaining ingredients and stir to mix thoroughly.
  • This can be served at room temperature or chilled. Top with fresh parmesan or crumbled feta, if desired.

Nutrition Facts : Calories 149.7, Fat 2.8, SaturatedFat 0.4, Sodium 352.9, Carbohydrate 29, Fiber 8.9, Sugar 2.3, Protein 6

MEDITERRANEAN VEGETABLE BULGUR SALAD



Mediterranean Vegetable Bulgur Salad image

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

Provided by Betty Crocker Kitchens

Categories     Lunch

Time 45m

Yield 12

Number Of Ingredients 11

2 cups boiling water
1 1/2 cups uncooked bulgur
1 1/2 cups water
2 cups fresh broccoli florets or 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

Steps:

  • In large bowl, pour 2 cups boiling water over bulgur. Let stand 30 minutes.
  • In 2-quart saucepan, heat 1 1/2 cups water to boiling; add broccoli. Cook 1 minute; drain and rinse in cold water.
  • Stir broccoli and remaining ingredients into bulgur. Serve immediately, or cover and refrigerate up to 4 hours before serving.

Nutrition Facts : Calories 190, Carbohydrate 25 g, Cholesterol 10 mg, Fat 1 1/2, Fiber 6 g, Protein 7 g, SaturatedFat 2 g, ServingSize 1 Serving, Sodium 360 mg, Sugar 3 g, TransFat 0 g

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