RECIPE SECTION - Over 10,000 Recipes


You are here > Home

RECIPESSalad RecipesVegetable Salads pg 2 >  Bulgur, Mediterranean Bulgur Salad


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


FREE Magazines
and other Publications

An extensive selection of free food, beverage & agricultural magazines, e-books, etc.



mediterranean bulgur salad

Servings: 8

• 3/4 cup bulgur wheat, dry
• 1 cup lentils, dry – rinsed and drained
• 2 tablespoons garlic flavored olive oil
• 1 cup sliced green onions
• 1 small red or yellow pepper, cleaned & cut into ½-inch squares
• 3 cups lightly packed spinach leaves, deveined & cut into thin strips
• 2 teaspoons dried dill weed
• 8 ounces plain, nonfat yogurt
• 1/2 cup sliced almonds, toasted*
• salt and pepper to taste

Preheat oven to 350°F.

Cover bulgur with 2 cups boiling water, set aside for 30 minutes.

In a 1-quart saucepan, simmer lentils in 2 cups water for 20 minutes. Drain.

Heat oil in a large skillet over medium heat and sauté onion and pepper squares 5 minutes. Thoroughly drain bulgur; mix with lentils and add to skillet. Stir well and cook 5 minutes. Add spinach and cook 3 minutes. Stir in yogurt and heat thoroughly. Salt and pepper to taste and sprinkle with almonds. Serve immediately.

* To toast almonds, spread in a single layer on an un-greased baking pan. Bake 5 to 10 minutes in oven until almonds are slightly browned. Stir occasionally.

One serving provides approximately: 221 calories, 12 g protein, 29 g carbohydrates, 11 g fiber, 7 g fat (1 g saturated), 2 mg cholesterol, 137 mcg folate, 3 mg iron, 37 mg sodium.

Recipe courtesy of the Wheat Foods Council


  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   |   Recipe Index   |   Kitchen Tips   |   Cooking Contests   |   Other Links  

Please feel free to link to any pages of from your website.
For permission to use any of this content please E-mail: [email protected]
All contents are copyright © 1990 - 2017 James T. Ehler and 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. Logo



Popular Pages


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