Orange Scented Cracked Wheat Salad
Brighten up your table with this refreshing and vibrant Orange Scented Cracked Wheat Salad, a Mediterranean-inspired dish that’s perfect for any occasion. Featuring tender, nutty cracked wheat infused with the zesty aroma of fresh orange juice and zest, this salad is a delightful blend of flavors and textures. Juicy tomatoes, crisp cucumbers, and aromatic herbs like parsley and mint bring a fresh, garden-like quality, while a drizzle of olive oil ties it all together. Optional pomegranate seeds add a burst of color and sweetness, making this chilled salad as visually stunning as it is delicious. Ready in just 25 minutes, this wholesome recipe is ideal as a light main course or a refreshing side dish, perfect for warm-weather gatherings or healthy meal prep.
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Recipe Information
Ingredients
- 1 cup Cracked wheat (bulgur)
- 2 cups Water
- 0.5 cup Fresh orange juice
- 1 tablespoon Zest of orange
- 3 tablespoons Olive oil
- 0.5 cup Fresh parsley, chopped
- 0.25 cup Fresh mint, chopped
- 1 medium Cucumber, diced
- 1 medium Tomato, diced
- 2 stalks Green onions, sliced thinly
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 cup Pomegranate seeds (optional)
Instructions
Rinse the cracked wheat under cold water and drain.
In a medium saucepan, bring the water to a gentle boil. Add the cracked wheat, reduce the heat to low, and cover. Cook for about 10 minutes or until the water is absorbed and the wheat is tender. Remove from heat and let cool slightly.
Fluff the cooked cracked wheat with a fork and transfer it to a large mixing bowl.
In a small bowl, whisk together the fresh orange juice, orange zest, olive oil, salt, and black pepper to make the dressing.
Pour the dressing over the cracked wheat and mix well to combine.
Add the chopped parsley, mint, cucumber, tomato, green onions, and optional pomegranate seeds to the bowl. Gently toss everything to ensure even distribution of ingredients.
Taste and adjust seasoning with additional salt and pepper, if needed.
Chill the salad in the refrigerator for at least 30 minutes to allow the flavors to meld together.
Serve the Orange Scented Cracked Wheat Salad cold or at room temperature as a refreshing side or light main dish.
Nutrition Facts
Calories |
1300 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.8 g | 61% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1319 mg | 57% | |
| Total Carbohydrate | 203.0 g | 74% | |
| Dietary Fiber | 51.5 g | 184% | |
| Total Sugars | 28.4 g | ||
| Protein | 36.2 g | 72% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 648 mg | 50% | |
| Iron | 18.1 mg | 101% | |
| Potassium | 3267 mg | 70% | |
*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.
