Bulgur and Orange Salad
- Makes : about 6 cups
- Servings : 6
This wholesome salad is packed with fiber from its beans, grains, vegetables, and fruit. Serve it as either a side dish or a complete meal.
Ingredients
- 1 cup dry bulgur
- 1 tablespoon orange juice concentrate
- 2 tablespoons seasoned rice vinegar
- 1 15-ounce can black beans, drained and rinsed, or 1 1/2 cups cooked beans
- 2 green onions, thinly sliced
- 1/2 red bell pepper, seeded and chopped
- 1 orange, peeled and chopped
- 2 cups boiling water
- 3/4 teaspoon salt
- 1/2 teaspoon ground cumin
Directions
Step 1
Place bulgur in a large bowl and mix with 1/2 teaspoon salt. Add boiling water and stir just to mix, then cover and let stand until bulgur is tender, about 25 minutes. Cool completely.
Step 2
When bulgur is cool, add orange, bell pepper, green onions, and beans.
Step 3
In a separate bowl, mix vinegar, orange juice concentrate, cumin, and remaining 1/4 teaspoon salt. Add to salad and toss to mix. If possible, chill before serving.
This salad is very flavorful the next day. Stored in a covered container in the refrigerator, leftover Bulgur and Orange Salad will keep for up to 3 days
Nutritional Info
Per serving (1 cup):
-
Calories
174 -
Fat
0.7 g -
Cal. From Fat
3.5% -
Saturated Fat
0.1 g -
Cholesterol
0 mg -
Protein
7.5 g -
Carbohydrates
37 g -
Sugar
6.9 g -
Fiber
8.2 g -
Sodium
473 mg -
Calcium
59 mg -
Iron
2 mg -
Vitamin C
33.9 mg -
Beta-Carotene
258 mcg -
Vitamin E
0.3 mg
Recipe Source:
Eating Right for Cancer Survival
Reprinted with permission from PCRM.
Photograph © PCRM.
