This hearty, healthy salad combines juicy fruit, flavorful fresh herbs and warm spices. Even people who are skeptical of the nutritious bulgur wheat will be surprised how much they like it.

Source: Midwest Living


Recipe Summary

30 mins
4 hrs 30 mins
2 cups


Ingredient Checklist


Instructions Checklist
  • In a small saucepan, bring bulgur and the water to boiling; reduce heat. Simmer, covered, about 5 minutes or until the water is almost absorbed. Remove from the heat. Let stand, covered, for 10 minutes.

  • Meanwhile, shred 1/2 teaspoon zest from one of the oranges into a large bowl. Juice one of the oranges and add the juice to the zest in bowl. Cut the peel and all the white pith off the remaining two oranges. Working over the large bowl (to catch juice), cut sections from oranges, letting them fall into the bowl.

  • Add all remaining ingredients (except bulgur) to the oranges. Toss gently to combine. Add undrained bulgur and toss again to coat. Chill, covered, for 4 to 24 hours, stirring once or twice.

Nutrition Facts

191 calories; fat 7g; saturated fat 1g; carbohydrates 30g; mono fat 5g; poly fat 1g; insoluble fiber 7g; sugars 11g; protein 4g; vitamin a 3617.9IU; vitamin c 62.8mg; thiamin 0.2mg; riboflavin 0.1mg; niacin equivalents 1.8mg; vitamin b6 0.2mg; folate 58mcg; sodium 328mg; potassium 377mg; calcium 71mg; iron 1.7mg.