Mexican Bulgur And Vegetable Salad Recipes

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CHUNKY VEGETABLE-BULGUR SALAD



Chunky Vegetable-Bulgur Salad image

This healthful side dish is composed of lightly sauteed vegetables and bulgur wheat, a Middle Eastern grain that is high in fiber and protein, and low in fat and calories.

Provided by Cooking Channel

Categories     side-dish

Time 55m

Yield 7 cups or 8 side dish servings

Number Of Ingredients 11

1/2 cup loosely packed fresh mint leaves, chopped
1/2 cup loosely packed fresh parsley leaves, chopped
2 cups bulgur
2 1/2 cups boiling water
2 lemons
1 tablespoon olive oil
1 small red onion, finely chopped
1 cup cherry tomatoes, halved
1 medium yellow summer squash, chopped (8 ounces)
1 medium zucchini, chopped (8 ounces)
Salt and coarsely ground black pepper

Steps:

  • In a large bowl, stir together the bulgur and boiling water. Cover and let stand until the liquid is absorbed, about 30 minutes.
  • Meanwhile, grate 1 teaspoon peel and squeeze 1/4 cup juice from the lemons and set aside.
  • In a 12-inch nonstick skillet, heat the oil over medium-high heat until hot. Add the onions and cook until beginning to soften, 3 to 4 minutes. Add the tomatoes, squash and zucchini. Cook until the vegetables are tender, 6 to 8 minutes, stirring occasionally.
  • Stir the vegetables into the bulgur with the lemon peel and juice, mint, parsley, 1/2 teaspoon salt and 1/4 teaspoon pepper. Spoon the mixture into a container with a tight-fitting lid. It can be refrigerated up to 1 day.
  • Nutritional information per 7/8-cup serving size: about 160 calories, 2 g total fat (0 g saturated), 160 mg sodium, 32 g carbohydrate, 8 g fiber, 6 g protein

Nutrition Facts : Calories 160, Fat 2 grams, Sodium 160 milligrams, Carbohydrate 32 grams, Fiber 8 grams, Protein 6 grams

MEXICAN BULGUR AND VEGETABLE SALAD



Mexican Bulgur and Vegetable Salad image

Provided by Zanne Stewart

Categories     Salad     Tomato     Side     Vegetarian     Quick & Easy     Lemon     Mint     Pine Nut     Cucumber     Healthy     Vegan     Jícama     Cilantro     Bulgur     Gourmet     Sugar Conscious     Pescatarian     Dairy Free     Peanut Free     Soy Free     No Sugar Added     Kosher

Yield Makes 8 (side dish) servings

Number Of Ingredients 11

1 cup boiling-hot water
1/2 cup coarse bulgur
1/4 cup fresh lemon juice
1/4 cup extra-virgin olive oil
1 teaspoon ground cumin
3 large plum tomatoes, seeded and cut into 1/4-inch dice
1 cup diced (1/4-inch) cored seedless cucumber
1 cup diced (1/4-inch) peeled jicama
2 cups chopped cilantro
1/2 cup chopped mint leaves
3 tablespoons pine nuts, lightly toasted

Steps:

  • Pour boiling water over bulgur in a heatproof bowl, then cover bowl tightly with a plate and let stand 1 hour.
  • Drain bulgur in a sieve, pressing to remove any excess liquid, and transfer to a large bowl. Add lemon juice, oil, cumin, and 1/2 teaspoon salt and toss well. Stir in remaining ingredients. Season with salt and pepper and serve at room temperature.

CHICKPEAS, BULGUR, AND HERB SALAD



Chickpeas, Bulgur, and Herb Salad image

Healthy and nutty-tasting summer salad.

Provided by Andree

Categories     Salad     Grains     Tabbouleh

Time 1h38m

Yield 6

Number Of Ingredients 12

2 tablespoons olive oil, divided
1 ½ cups raw bulgur
1 teaspoon dill seeds
1 bay leaf
½ teaspoon cumin seeds
3 cups vegetable broth
1 tablespoon soy sauce (such as Kikkoman®)
1 cup canned chickpeas, drained
1 (8 ounce) container plain yogurt
⅓ cup chopped flat-leaf parsley
⅓ cup chopped cilantro
⅓ cup chopped chives

Steps:

  • Heat 1 tablespoon oil in a skillet over medium-high heat. Saute bulgur, dill seeds, bay leaf, and cumin seeds until lightly browned, about 1 minute. Add broth and soy sauce; bring to a boil. Reduce heat; simmer until liquid is absorbed, 10 to 15 minutes.
  • Heat remaining 1 tablespoon oil in a skillet over medium-high heat. Saute chickpeas until lightly browned, 2 to 3 minutes.
  • Combine bulgur mixture, chickpeas, yogurt, parsley, cilantro, and chives in a bowl. Chill at least 1 hour before serving.

Nutrition Facts : Calories 251.7 calories, Carbohydrate 41.7 g, Cholesterol 2.3 mg, Fat 6.4 g, Fiber 9 g, Protein 9.3 g, SaturatedFat 1.1 g, Sodium 535.9 mg, Sugar 4.5 g

MEXICAN STYLE BULGUR



Mexican Style Bulgur image

Make and share this Mexican Style Bulgur recipe from Food.com.

Provided by PalatablePastime

Categories     Lunch/Snacks

Time 25m

Yield 6 serving(s)

Number Of Ingredients 11

2 tablespoons margarine
1 cup Bulgar wheat
1 medium onion, chopped
1 cup thinly sliced celery
1/2 red bell pepper, diced
2 jalapeno peppers, cored, seeded, and finely chopped (optional)
3/4 teaspoon ground cumin
1 teaspoon chili powder
2 1/4 cups vegetable broth (or low-sodium beef broth)
salt (to taste)
fresh ground black pepper (to taste)

Steps:

  • Melt margarine in skillet over medium-high heat; add bulgur and onion, cook until onion is tender and bulgur is golden.
  • Add celery, bell pepper, jalapeno, cumin, chili powder, and cook for 2-3 minutes, then stir in broth and bring to a boil.
  • Reduce heat and simmer for 15 minutes or so, or until all the liquid has been absorbed.
  • Season to taste with salt and pepper.
  • For Vegetarian use the Vegetable Broth.

Nutrition Facts : Calories 74, Fat 4.1, SaturatedFat 0.7, Sodium 64.9, Carbohydrate 9, Fiber 2.3, Sugar 1.6, Protein 1.5

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.

MEXICAN BULGUR SALAD WITH CITRUS-JALAPENO VINAIGRETTE



Mexican Bulgur Salad With Citrus-Jalapeno Vinaigrette image

Make and share this Mexican Bulgur Salad With Citrus-Jalapeno Vinaigrette recipe from Food.com.

Provided by KelBel

Categories     Grains

Time 40m

Yield 4 serving(s)

Number Of Ingredients 14

1 cup Bulgar wheat
1 cup boiling water
1 1/2 cups zucchini, diced
1 cup corn
3/4 cup jalapeno jack cheese, diced
3 tablespoons cilantro, minced
1/4 cup scallion, chopped
1 (15 ounce) can black beans, drained & rinsed
1/4 cup orange juice
1/4 cup lime juice
2 teaspoons jalapenos, seeded & minced
1 tablespoon olive oil
1/4 teaspoon cumin
1/4 teaspoon salt

Steps:

  • Combine bulgur and boiling water in a large bowl, stir well. Cover and let stand 30 minutes or until liquid is absorbed.
  • Add zucchini to black beans; stir gently.
  • Combine orange juice and remaining ingredients, stir well with a whisk.
  • Pour dressing over bulgur mixture and toss gently.
  • Serve and room temperature or chilled.

Nutrition Facts : Calories 305.3, Fat 11.1, SaturatedFat 4.8, Cholesterol 18.9, Sodium 269.9, Carbohydrate 39.6, Fiber 10.4, Sugar 4.8, Protein 15.6

VEGETABLE BULGUR SALAD



Vegetable Bulgur Salad image

Categories     Salad     Vegetable     Sauté     Picnic     Cucumber     Eggplant     Spinach     Summer     Yellow Squash     Bulgur     Gourmet

Yield Makes 8 servings

Number Of Ingredients 11

3/4 cup bulgur
1 cup boiling-hot water
1/3 cup extra-virgin olive oil
1 1/2 lb small yellow squash, sliced 1/2 inch thick
1 small red onion, chopped
1 lb Asian eggplant or small Italian eggplant, halved lengthwise and cut crosswise into 1/2-inch-thick slices
1/2 cup cherry tomatoes, halved
1 English cucumber, quartered lengthwise and cut crosswise into 1/2-inch-thick slices
2 cups baby spinach
1/2 cup fresh basil
2 tablespoons tomato, caper, and olive vinaigrette

Steps:

  • Combine bulgur and boiling-hot water in a bowl and let stand, covered, 20 minutes. Fluff with a fork and season with salt and pepper. Cool slightly.
  • While bulgur stands, heat 1 tablespoon oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking, then sauté squash and onion with salt and pepper to taste, stirring, until tender, about 5 minutes. Transfer cooked vegetables with a slotted spoon to a large plate to cool.
  • Add remaining 3 tablespoons oil to skillet and heat over moderately high heat until hot but not smoking, then sauté eggplant with salt and pepper to taste (add more oil, 1 tablespoon at a time, if necessary), stirring, until golden brown and tender, about 6 minutes. Transfer eggplant with slotted spoon to plate to cool.
  • Gently toss cooked vegetables with bulgur, tomatoes, cucumber, spinach, basil, vinaigrette, and salt and pepper to taste.

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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