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
|
