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2 votes | 3125 views

Bulgur is classified as a whole grain and makes a healthy and satisfying vegetarian meal or a side to grilled meats. We like the light nutty flavor it lends to recipes. I always keep #2 medium grind bulgur on hand whenever tabbouleh, pilaf or salads such as this beckon me. To enjoy the best array of flavors this salad has to offer, serve at room temperature. (The proportions of vegetables and beans to bulgur can be adjusted easily to family preferences.)

Prep time:
Cook time:
Servings: 6
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Ingredients

Cost per serving $0.90 view details

Directions

  1. In large frypan saute the bulgur in 1 tablespoon of the olive oil, stirring until the bulgur is lightly golden brown (see photo.)
  2. Carefully and slowly add 1 cup of the chicken stock to bulgur (it will sizzle and steam up). Then continue stirring in the rest of chicken stock. Cover and cook on medium-low until the liquid is absorbed and the grains are tender. Remove from heat and scoop bulgur into large mixing bowl and allow to cool to room temperature (this can be speeded up by refrigerating the bulgur for several minutes.)
  3. When bulgur has cooled to room temperature, add the cucumber, green onions, celery, parsley and beans.
  4. For dressing, whisk together the remaining 2 tablespoons olive oil, lemon juice and salt (optional.) Drizzle dressing over bulgur mixture and toss lightly. Taste for seasoning, adding additional lemon juice and/or oil or other seasonings as desired.
  5. Serves about 6.
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Nutrition Facts

Amount Per Serving %DV
Serving Size 218g
Recipe makes 6 servings
Calories 382  
Calories from Fat 159 42%
Total Fat 17.8g 22%
Saturated Fat 4.02g 16%
Trans Fat 0.0g  
Cholesterol 50mg 17%
Sodium 506mg 21%
Potassium 517mg 15%
Total Carbs 36.03g 10%
Dietary Fiber 10.3g 34%
Sugars 2.25g 2%
Protein 20.83g 33%

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Reviews

  • Frosted Flaker
    June 13, 2015
    I must say I was skeptical this would turn out 'worthy'. I tried it however and it was well worth second helpings. Now of course it's not your usual American-flavorful-flare, but for what this really is: a light calorie, whole-grain, heart-healthy food --- it's a vegetarian's dream food.

    Can act as an afternoon snack or complement to an entrée. 5 star rating for low-calorie and extreme overall healthiness.
    I've cooked/tasted this recipe!

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