* Exported from MasterCook *
Bring on the Bulgur Salad
Recipe By :Norene's Healthy Kitchen by Norene Gilletz. Published by Whitecap Books, 2007.
Serving Size : 12 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Vegan
Amount Measure Ingredient -- Preparation Method
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1 cup bulgur -- (presteamed cracked wheat)
1 cup boiling water
1/2 cup slivered almonds
1/4 cup raw sunflower seeds
4 green onions -- thinly sliced
1 red bell pepper -- chopped
1 yellow bell pepper -- chopped
2 stalks celery -- chopped
3/4 cup dried cranberries -- or raisins
3/4 cup slivered dried apricots
Dressing:
1/4 cup extra virgin olive oil
2 tablespoons honey -- (or agave nectar for vegans)
2 tablespoons lemon juice -- or orange juice (preferably fresh)
1 teaspoon salt -- (or to taste)
Freshly ground black pepper
1/2 teaspoon ground cumin
1/2 teaspoon ground cinnamon
Place the bulgur in a large bowl and add the boiling water. Cover and let stand for 20 minutes or until the water is absorbed. Fluff with a fork and set aside.
Meanwhile, toast the almonds and sunflower seeds in a 350-degree oven for 5 to 10 minutes. Watch carefully to prevent burning. Add to the bulgur along with the green onions, peppers, celery, cranberries, and apricots In a measuring cup, combine the olive oil, honey or agave nectar, lemon juice, and seasonings. Add to the bulgur and mix well. Cover and refrigerate for up to 24 hours. Serve chilled or at room temperature. Keeps for up to 2 to 3 days in the refrigerator.
12 1/2-cup servings
This colorful, fiber-packed dish is excellent for a buffet. Experiment with other grains and nuts. Dried cherries or dried blueberries add color, fiber, and flavor. (Note from Nava: each 1/2 cup serving of this yummy salad has 4.6 grams of fiber. It's so delicious that you are likely to want seconds, which in this case, is more than fine—it's high in potassium as well.)
Source:
"Nava Atlas' Vegetarian Kitchen"
S(Formatted by Chupa Babi):
"March 2010"
Yield:
"6 cups"
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Per Serving (excluding unknown items): 172 Calories; 9g Fat (46.1% calories from fat); 4g Protein; 21g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 189mg Sodium. Exchanges: 1/2 Grain(Starch)
Nutr. Assoc. : 0 0 0 1452 0 0 0 0 0 26024 0 0 0 0 0 0 0 0
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