FoodReference.com Logo

FoodReference.com   (Since 1999)

RECIPE SECTION (over 10,000 recipes)

Home       Food Articles       Food Trivia       Today In Food History       Recipes       Cooking Tips       Videos       Food Quotes       Who's Who       Food Trivia Quizzes       Crosswords       Food Poems       Food Posters       Cookbooks       Recipe Contests       Magazines       Culinary Schools       Gourmet Tours       Food Festivals

You are here > Home

RECIPESSalad RecipesVegetable Salads pg 2 >  Bulgur Salad with Fruits and Nuts

 

CULINARY SCHOOLS
and COOKING CLASSES

From Amateur & Basic Cooking Classes to Professional Chef Training & Degrees -  Associates, Bachelors & Masters
More than 1,000 schools & classes listed for all 50 States, Online and Worldwide

 

Chef with red wine glass

BULGUR SALAD WITH FRUITS AND NUTS

 

Fix-It And Enjoy-It! Healthy Cookbook
Phyllis Pellman Good
Recipe: Kathy Hertzler, Lancaster, PA

Makes 8 main-dish servings
Prep. Time: 30 minutes
Cooking/Standing Time: 35 minutes


Ingredients
• 1 cup raw bulgur
• 2 cups boiling water
• 2/3 cup coarsely chopped walnuts
• 1/2 cup raisins, or currants
• 1 large rib celery, finely diced
• 1/4 cup toasted sunflower seeds
• 2 Tbsp. minced chives
• 1 medium apple, unpeeled and finely diced
• juice of half a lemon
• 1/4 cup olive oil
• 2 Tbsp. honey
• 1/2 tsp. cumin
• 1/4 tsp. cinnamon
• dash of nutmeg


Directions
1. Place the bulgur in a heat-proof mixing bowl and pour 2 cups boiling water over it. Cover the bowl and let it stand for 30 minutes, or until the water is absorbed.

2. Fluff with a fork.

3. In a serving bowl, combine the walnuts, raisins, celery, sunflower seeds, and chives.

4. Core (but don't peel) the apple and dice it finely. Toss it with the lemon juice in a small bowl.

5. Add apple, along with the rest of the ingredients, to the nut/raisin mixture. Stir well.

6. Stir in the bulgur.

7. Serve at once, or chill until needed.

Tips:
It's better if it stands awhile, chilled, so the flavors can mix.
Warm a lemon to room temperature before squeezing it in order to get more juice from it.

Dietitian's tip: All walnuts are high in phosphorus, zinc, copper, iron, potassium, and vitamin E and low in saturated fat. But English walnuts have twice as many omega-3 fatty acids as black walnuts do.

Per Serving
Calories 246, Protein 5 g, Carbohydrates 26 g. Total Fat 14g, Saturated Fat 2g, Monounsaturated Fat 7g, Polyunsaturated Fat 5g, Cholesterol 0mg, Sodium 9mg, Fiber 5g
 

 

                    RELATED RECIPES

   Vegetable Salads pg 2       Brussels Sprouts Salad       Brussels Sprouts, Marinated       Buffalo Mozzarella Caprese Salad      Bulgur Nut Salad Recipe       Bulgur, Mediterranean Bulgur Salad       Bulgur, Toasted Corn & Bulgur Salad       Bulgur Salad with Fruits and Nuts       Butterhead Lettuce with Pears & Pecans       Cabbage, Thai Cabbage Salad       Cabbage Salad (1909)       Cabbage & Tomato Salad       Cactus, 3 Vegetable Salad       Cactus, Mexican Cactus Salad       Cactus, Nopales & Couscous Salad       Caesar Salad       Caesar, Chipotle Caesar Salad       Caesar, New Caesar Style Salad       California Summer Salad       CARROT SALADS >>>>>       Cauliflower, Broccoli, & Raisin Salad       Cauliflower Salad with Capers & Scallions       Celeriac, Apple & Beet Salad       Celery Root & Apple Salad       Chayote Salad       Cherry and Hazlenut Salad       Cherry Pepper Salad       Cherry Grilled Sweet Pepper Salad       Cherry, Pineapple, Lettuce Salad       Cherry Vegetable Salad       Citrus Tossed Salad & Vinaigrette Dressings       COLE SLAW & SLAWS 1 >>>       VEGETABLE SLAWS 2 >>>       Colorful Fruit & Greens Salad       Confetti Salad       Mexican Corn Salad       Corn: Florida Bounty Corn Salad       Corn: Broiled Corn and Rice Salad       Corn Salad II       Corn & Quinoa Salad with Mint Dressing       Corn, Dilled Corn & Pea Salad       Corn, Grilled Corn & Tomato Salad       Corn, Zesty Corn Cucumber Salad       Cranberry & Wild Rice Salad  
Home       About Us & Contact Us       Recipes Index       Kitchen Tips       Cooking Contests       Other Links

Please feel free to link to any pages of FoodReference.com from your website.

For permission to use any of this content please E-mail: james@foodreference.com

All contents are copyright © 1990 - 2014 James T. Ehler and www.FoodReference.com unless otherwise noted.
All rights reserved.

You may copy and use portions of this website for non-commercial, personal use only.

Any other use of these materials without prior written authorization is not very nice and violates the copyright.

Please take the time to request permission.

 

 

 

 

 

FOOD VIDEO SECTION
Recipe Videos, BBQ & Grilling, Food Safety, Food Science, Food Festivals, Beverages, Vintage Commercials, etc.