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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
 

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