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Veggie-Bulgur Salad with Citrus Dressing
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Authored By: Ellen Sue Spicer of Hands on Nutrition
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A zesty dressing of lemon and orange juice enlivens this broccoli and bulgur combo.
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Diet Types: Dairy Free, Vegetarian, Vegan
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Ingredients:
Salad:3/4 cup bulgur2 cups water3 cups small broccoli florets1 cup shredded carrots1 cup diced celery1 small red onion, halved and thinly slicedDressing:3 tablespoons fresh lemon juice2 tablespoons organic extra virgin olive oil2 teaspoons grated orange zest2 tablespoons grated orange juice1 garlic clove, crushed through a press1/2 teaspoon salt (optional)1/4 teaspoon cayenne pepper (optional)
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Serves: 4
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Cooking Time: 30 minutes - one hour |
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| Instructions: |
| To make the salad: In a medium saucepan, combine bulgur and water, and bring to a boil over high heat. Reduce heat to low, cover, and simmer until bulgur is tender and liquid is absorbed, 15-20 minutes. Spread bulgur out on a jelly roll pan and place in freezer for 10-15 minutes to quick cool. Meanwhile, rinse saucepan, fill with 1" water and bring to a boil over high heat. Add broccoli and return to a boil. cook, stirring frequently, until broccoli is crisp tender, three to four minutes. Drain in colander and cool briefly under cold running water. Place bulgur, broccoli, celery, carrots, and onion in large salad bowl. For the dressing: In a small bowl, whisk together all ingredients. Pour dressing over salad and toss to coat. If there is time, let salad sit at room temperature for at least 20 min before serving to blend and mellow flavors. Serve atop crisp mixed greens, or in a pita for a delightful summertime sandwich. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 195
Calories from Fat 67
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% Daily Value*
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| | Total Fat 7g | 11% | | | Saturated Fat 1g | 5% | | | Mono Fat 5g | | | | Sodium 59mg | 2% | | | Total Carbs 30g | 10% | | | Dietary Fiber 6g | 26% | | | Protein 6g | | | | Iron | 10% | | | Calcium | 6% | | | Vitamin B-6 | 15% | | | Vitamin C | 72% | | | Vitamin E | 10% | | | Vitamin A | 94% | | | Selenium | 5% | | | Manganese | 50% | | | Copper | 10% | | | Zinc | 6% | | | Pantothenic acid | 7% | | | Niacin | 10% | | | Riboflavin | 6% | | | Thiamin | 13% | | | Folate | 16% | | | Potassium | 15% | | | Phosphorus | 14% | | | Magnesium | 17% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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