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


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; total fat 7g; saturated fat 1g; polyunsaturated fat 1g; monounsaturated fat 5g; cholesterolmg; sodium 328mg; potassium 377mg; carbohydrates 30g; fiber 7g; sugar 11g; protein 4g; trans fatty acidg; vitamin a 3618IU; vitamin c 63mg; thiaminmg; riboflavinmg; niacin equivalents 2mg; vitamin b6mg; folate 58mcg; vitamin b12mcg; calcium 71mg; iron 2mg.