Dried Fruit Bulgur Wheat Salad

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 190.8
  • Total Fat: 6.5 g
  • Cholesterol: 0.0 mg
  • Sodium: 112.6 mg
  • Total Carbs: 32.6 g
  • Dietary Fiber: 5.9 g
  • Protein: 4.0 g

View full nutritional breakdown of Dried Fruit Bulgur Wheat Salad calories by ingredient
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A very tasty, whole grain salad. Great as a side or on it's own.
A very tasty, whole grain salad. Great as a side or on it's own.

Number of Servings: 6


    * 1 C Orange Juice
    * 1 C Water
    * 1 C Bulgur Wheat, dry
    * 1/2 C Cranberries, dried
    * 1/2 C Celery, diced
    * 1/2 C Cucumber (with peel),chopped
    * 1/4 C Red Onions, raw, minced
    * 1/4 C Pecans, chopped
    * 1/3 C Fresh Parsley
    * 1 tbsp Extra Virgin Olive Oil
    * 1 tbsp Fresh squeezed Lemon Juice
    * 1 tsp Lemon Zest
    * 1/4 tsp Salt
    * 1/8 tsp Freshly Ground Black Pepper


Mix orange juice and water in saucepan. Bring to a boil over high heat. Reduce heat to low and stir in bulgur wheat. Simmer covered for 5 minutes. Remove from heat and let stand covered until bulgur has absorbed all of the liquid, about 15 mins.
Meanwhile, place cranberries, celery, cucumber, red onions, and nuts in a large bowl. Add cooked bulgur and all remaining ingredients. Mix well. Cover and let cool. Can be served warm or at room temperature.

Recipe makes 6 3/4 Cup servings.

Nutritional info: 191 calories, 5g protein, 5.7g fat, 33g carbohydrate, 5.6g fiber, 112mg sodium

Recipe will stay good in the fridge for several days. Just warm in microwave or let sit out until it reaches room temp.

Variations: Feel free to substitute the cranberries for raisins, or substitute pecans for walnuts. For added sweetness, add one chopped apple.
Note: If storing leftovers in fridge do not add chopped apple until just before being served as apple will not stay fresh long in the fridge.

Number of Servings: 6

Recipe submitted by SparkPeople user HIGHHOPENDREAMS.

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