Festive Bulgur Salad

Festive Bulgur Salad

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

In our taste tests, teens gave this recipe high fives—and so did the adults! Served heated or at room temperature, it complements a variety of meals. Serves 4.

Ingredients

  • ½ cup fine bulgur
  • 1 cup boiling water
  • 1 cup frozen peas and carrots
  • ½ cup frozen corn
  • 2 teaspoons olive oil
  • 2 tablespoons red wine vinegar
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, minced
  • ½ teaspoon salt (optional)
  • ¾ teaspoon pepper
  • 1 cup canned garbanzo beans, rinsed and drained
  • ½ cup grape or cherry tomatoes, sliced in half
  • 4 green onions, sliced

Directions

  1. In medium bowl, pour boiling water over bulgur and cover. Let rest for 15 minutes.
  2. Meanwhile, place corn, peas, and carrots in a strainer and run under hot tap water until thawed. Fluff bulgur with a fork and stir in corn, peas, and carrots. Cool to room temperature.
  3. In a small bowl, whisk together oil, vinegar, pepper, mustard, and garlic. Pour over bulgur mixture, add garbanzo beans, tomatoes, and green onions; stir to combine.

Per serving: 201 calories, 9 gm protein, 37 gm carbohydrate, 4 gm fat, 1 gm sat fat, 2 gm mono fat, 0 mg cholesterol, 9 gm fiber, 419 mg sodium, (129 mg sodium without salt)

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