Bulgur Salad Recipe
🕒 Prep Time: 15 minutes
🕒 Total Time: 15 minutes
🍽️ Servings: 4
🥗 Recipe Category: Lunch/Snacks
🔍 Keywords: Grains, Vegetable, Canadian, Low Protein, Low Cholesterol, Healthy, Spring, Summer, Winter, < 15 Mins, No Cook, Easy, Inexpensive
Description:
This delightful Bulgur Salad recipe is a refreshing blend of bulgur wheat, sweet raisins, fresh vegetables, and aromatic herbs, all brought together with a tangy yogurt dressing. Perfect for a quick lunch or as a satisfying snack, this salad is bursting with flavor and nutrition, making it a wonderful addition to your meal repertoire.
Ingredients:
- 1/2 cup bulgur wheat
- 1/2 cup raisins
- 1/4 cup chopped parsley
- 1/3 cup chopped green onion
- 1/4 cup olive oil
- 1/4 teaspoon dried oregano
- 1 medium tomato, diced
- 1 cup plain low-fat yogurt
- 1/2 teaspoon salt
- 1 cup lettuce leaves
- 1/3 cup pine nuts
Nutrition Facts (Per Serving):
- Calories: 147.2
- Fat: 4.1g
- Saturated Fat: 0.7g
- Cholesterol: 1.2mg
- Sodium: 315mg
- Carbohydrates: 27.3g
- Fiber: 3.5g
- Sugar: 18.2g
- Protein: 3.4g
Instructions:
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Prepare Bulgur: Rinse and drain bulgur wheat to remove any debris. Place it in a medium bowl.
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Combine Ingredients: To the bowl of bulgur, add the raisins, chopped parsley, chopped green onion, olive oil, dried oregano, and salt.
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Mix Well: Gently mix all the ingredients together until well combined, ensuring that the flavors are evenly distributed throughout.
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Add Tomato and Yogurt: Next, fold in the diced tomato and plain low-fat yogurt, incorporating them into the bulgur mixture.
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Chill: Cover the bowl and refrigerate the bulgur salad for several hours or overnight to allow the flavors to meld together and intensify.
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Prepare Serving Plates: Just before serving, line 4 salad plates with crisp romaine lettuce leaves, creating a bed for the bulgur salad.
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Serve: Stir the bulgur mixture once more to redistribute any dressing that may have settled. Spoon the chilled salad over the lettuce leaves, dividing it evenly among the plates.
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Garnish: Sprinkle each serving of Bulgur Salad with a generous portion of pine nuts for added texture and nutty flavor.
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Enjoy: Serve immediately and savor the delightful blend of flavors and textures in this wholesome Bulgur Salad.
Whether you’re looking for a quick and easy lunch option or a nutritious snack to enjoy any time of the day, this recipe is sure to satisfy your cravings while providing a healthy dose of essential nutrients. Experiment with different herbs and vegetables to customize this salad to your liking, and don’t hesitate to make a double batch – it’s that good!
