Bulgur Salad with Apples and Pecans

1.29.16 / Comment

bulgar salad with apples and pecans

 Recipe by Melissa Enos, Nutrition Communication Intern

Bulgur Salad with Apples and Pecans
Serves: 4 servings
  • 1 cup bulgur, uncooked
  • 1/8 teaspoon salt (optional)
  • 2 cups boiling water
  • 1 tablespoon olive oil
  • 1 small red apple, cut into bite-sized pieces
  • 1/3 cup fresh blueberries
  • 2 tablespoons dried cranberries, no added sugar
  • ½ cup non fat Greek yogurt
  • 4 cups lettuce
  • 4 tablespoons chopped pecans
  • 1 teaspoon lemon zest
  1. In a large saucepan, boil water. Once boiling, add bulgur and salt (optional); stir and let sit for 7 minutes. Drain excess water.
  2. Add olive oil, mix, and let bulgur cool slightly.
  3. In a separate bowl, gently combine bulgur, apple, blueberries, dried cranberries and Greek yogurt.
  4. Refrigerate for one hour
  5. Line each serving bowl with 1 cup lettuce and top with bulgur mixture.
  6. Top each serving with 1 tablespoon pecans and ¼ teaspoon lemon zest.
Serving size: 1/2 cup Calories: 267 calories, Fat: 9 grams, Saturated fat: 1 gram, Carbohydrates: 40 grams, Sugar: 7 grams, Sodium: 184 milligrams, Fiber: 8 grams, Protein: 10 grams, Cholesterol: 0 milligrams
By adding salt to the dish, the flavor of the bulgur is enhanced.


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