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Spicy Bulgur Salad

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Recipe

 

Yield

6 servings

Prep

20 min

Cook

?

Ready

50 min
Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber, Very low in sodium, Low Sodium

Ingredients

Amount Measure Ingredient Features
1 cup cracked wheat (bulgur)
fine grade
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3 medium tomatoes
chopped
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½ cup fennel bulb
julienned
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1 cup parsley leaves
chopped
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2 tablespoons cilantro
chopped
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½ cup white radish
thinly sliced
*
1 small romaine lettuce
torned
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4 each scallions, spring or green onions
chopped
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½ cup olive oil
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cup lemon juice
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1 each garlic cloves
crushed
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1 teaspoon cumin
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½ teaspoon cinnamon
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1 dash cayenne pepper
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1 x salt
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1 x black pepper
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1 x pita bread
halves
*

Ingredients

Amount Measure Ingredient Features
237 ml cracked wheat (bulgur)
fine grade
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3 medium tomatoes
chopped
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118 ml fennel bulb
julienned
* Camera
237 ml parsley leaves
chopped
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3E+1 ml cilantro
chopped
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118 ml white radish
thinly sliced
*
1 small romaine lettuce
torned
* Camera
4 each scallions, spring or green onions
chopped
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118 ml olive oil
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79 ml lemon juice
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1 each garlic cloves
crushed
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5 ml cumin
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2.5 ml cinnamon
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1 dash cayenne pepper
* Camera
1 x salt
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1 x black pepper
* Camera
1 x pita bread
halves
*

Directions

Rinse bulgur and place it in a medium bowl.

Cover with cold water and let soak until it is tender to the bite, 20 to 30 minutes.

Drain thoroughly and squeeze out any excess water.

Fluff to separate the grains.

Combine tomatoes, fennel, parsley, cilantro, radishes, lettuce and scallions.

Add bulgur and toss.

Whisk together the oil, lemon juice, garlic, cumin, cinnamon, cayenne, salt and pepper.

Pour over the salad and toss.

Chill, covered, in the refrigerator.

Serve surrounded by warm pita halves.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 138g (4.9 oz)
Amount per Serving
Calories 26364% from fat
 % Daily Value *
Total Fat 19g 29%
Saturated Fat 3g 13%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 16mg 1%
Total Carbohydrate 8g 8%
Dietary Fiber 6g 23%
Sugars g
Protein 8g
Vitamin A 29% Vitamin C 50%
Calcium 4% Iron 11%
* based on a 2,000 calorie diet How is this calculated?
 

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