Fruity Bulgur Wheat
Brighten up your table with this vibrant and wholesome Fruity Bulgur Wheat salad, a refreshing blend of hearty grains, sweet fruits, and zesty citrus flavors. This quick and easy recipe combines fluffy bulgur wheat with juicy orange segments, crisp apple cubes, and tart dried cranberries for a delightful mix of textures and flavors. Fresh parsley and mint elevate the dish with their herbal notes, while a tangy lemon-honey dressing ties everything together beautifully. Topped with crunchy slivered almonds, this colorful salad is perfect as a light lunch, a side dish for picnics or barbecues, or even a healthy make-ahead meal. Ready in just 25 minutes, this nutrient-packed recipe is as versatile as it is delicious.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 1 teaspoon salt
- 1 orange
- 1 apple
- 0.5 cup dried cranberries
- 0.25 cup fresh parsley
- 0.25 cup mint leaves
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 1 tablespoon honey
- 0.25 cup slivered almonds
- 0.25 teaspoon black pepper
Instructions
In a medium saucepan, bring 2 cups of water and 1 teaspoon of salt to a boil.
Add the bulgur wheat to the boiling water, stir, cover, and reduce the heat to low. Simmer for 10 minutes until the bulgur absorbs the water and is tender.
Once cooked, fluff the bulgur wheat with a fork and let it cool to room temperature.
Meanwhile, zest the orange and then peel and segment it, cutting each segment into small pieces. Set aside both the zest and the orange pieces.
Core the apple and dice it into small cubes. You can leave the skin on for added texture and color.
Chop the parsley and mint leaves finely for a burst of freshness.
In a small bowl, whisk together the lemon juice, olive oil, honey, and black pepper to create a light dressing.
In a large mixing bowl, combine the cooked bulgur wheat, orange zest, orange pieces, diced apple, dried cranberries, chopped parsley, chopped mint, and slivered almonds.
Pour the dressing over the bulgur and fruit mixture, tossing gently to coat everything evenly.
Transfer the Fruity Bulgur Wheat to a serving dish and let it sit for 10-15 minutes to allow the flavors to meld together.
Serve at room temperature or chilled as a refreshing side dish or healthy meal.
Nutrition Facts
Calories |
1582 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.2 g | 62% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2447 mg | 106% | |
| Total Carbohydrate | 270.4 g | 98% | |
| Dietary Fiber | 52.4 g | 187% | |
| Total Sugars | 105.2 g | ||
| Protein | 33.4 g | 67% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 413 mg | 32% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 1904 mg | 41% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
