Best Mediterranean Bulgur Salad Recipes
MEDITERRANEAN BULGUR SALAD
Whether it's nutritioin or taste you're after, it doesn't get any better than this. Bulgur, beans, tomatoes, pine nuts and olive oil team up in this vegetarian main dish salad. -Taste of Home Test Kitchen, Milwaukee, Wisconsin
Provided by Taste of Home
Categories Lunch Side Dishes
Time 35m
Yield 9 servings.
Number Of Ingredients 13
Steps:
- In a large saucepan, bring broth and bulgur to a boil over high heat. Reduce heat; cover and simmer for 20 minutes or until tender and broth is almost absorbed. Remove from the heat; let stand at room temperature, uncovered, until broth is absorbed. , In a small bowl, whisk the oil, lemon juice, parsley, salt and pepper. , In a large serving bowl, combine the bulgur, beans, tomatoes, cucumber and onions. Drizzle with dressing; toss to coat. Sprinkle with cheese and pine nuts.
Nutrition Facts : Calories 298 calories, Fat 17g fat (3g saturated fat), Cholesterol 7mg cholesterol, Sodium 657mg sodium, Carbohydrate 31g carbohydrate (4g sugars, Fiber 8g fiber), Protein 10g protein.
MEDITERRANEAN BULGUR SALAD
Steps:
- Combine boiling water and bulgur in a bowl. Cover the bowl and let sit until water is absorbed, about 30 minutes.
- Place chopped cucumber in a bowl and sprinkle with salt.
- Whisk lemon juice, olive oil, garlic, lemon zest, and ground black pepper together in a bowl until dressing is well-combined.
- Stir bulgur, chickpeas, cucumber, and green onions together in a bowl; pour dressing over bulgur mixture and toss to coat completely. Cover the bowl with plastic wrap and refrigerate until flavors combine, at least 1 hour.
Nutrition Facts : Calories 179.6 calories, Carbohydrate 29.4 g, Fat 5.4 g, Fiber 6.5 g, Protein 5.4 g, SaturatedFat 0.7 g, Sodium 172.2 mg, Sugar 0.4 g
MEDITERRANEAN VEGETABLE BULGUR SALAD
This make-ahead side gives a nod to nutrition and convenience.
Provided by Betty Crocker Kitchens
Categories Lunch
Time 45m
Yield 12
Number Of Ingredients 11
Steps:
- In large bowl, pour 2 cups boiling water over bulgur. Let stand 30 minutes.
- In 2-quart saucepan, heat 1 1/2 cups water to boiling; add broccoli. Cook 1 minute; drain and rinse in cold water.
- Stir broccoli and remaining ingredients into bulgur. Serve immediately, or cover and refrigerate up to 4 hours before serving.
Nutrition Facts : Calories 190, Carbohydrate 25 g, Cholesterol 10 mg, Fat 1 1/2, Fiber 6 g, Protein 7 g, SaturatedFat 2 g, ServingSize 1 Serving, Sodium 360 mg, Sugar 3 g, TransFat 0 g
MEDITERRANEAN BULGUR SALAD
I came up with this salad because I had some cucumber to use up, and really liked the results. It's similar to Tabbouleh, but with a more Italian flavor. All amounts can be adjusted to suit your taste.
Provided by Kevlarturtle
Categories Grains
Time 45m
Yield 6 serving(s)
Number Of Ingredients 11
Steps:
- Pour water into a medium saucepan with a tight-fitting lid. Add salt and bring to a boil over high heat. When water boils, add bulgur and remove from heat. Cover and let stand 30 minutes, or until all the water has been absorbed.
- In a large bowl, combine bulgur with all remaining ingredients and stir to mix thoroughly.
- This can be served at room temperature or chilled. Top with fresh parmesan or crumbled feta, if desired.
Nutrition Facts : Calories 149.7, Fat 2.8, SaturatedFat 0.4, Sodium 352.9, Carbohydrate 29, Fiber 8.9, Sugar 2.3, Protein 6
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