Bulgur and Orange Salad Recipes

Bulgur and Orange Salad Recipes for Salads and Salad Dressings - How Foods Fight Cancer

MAKES ABOUT 6 CUPS (6 SERVINGS)

This nutritious salad contains beans, grains, vegetables, and fruit. It may be used as a side dish
or served as a complete meal. It’s low in fat but quite filling due to all of the wholesome fiber.

1 cup bulgur
3⁄4 teaspoon salt
2 cups boiling water
11⁄2 cups cooked or canned black beans, rinsed and drained
1 orange, peeled and chopped
1⁄2 red bell pepper, diced
2 green onions, thinly sliced
2 tablespoons seasoned rice vinegar
1 tablespoon orange juice concentrate
1⁄2 teaspoon ground cumin

1. Place the bulgur in a large, heatproof bowl and stir in 1⁄2 teaspoon
of the salt. Add the boiling water and stir just until mixed. Cover
and let stand until the bulgur is tender, about 25 minutes. Cool
completely.

2. When the bulgur is cool, add the beans, orange, bell pepper, and
green onions.

3. Combine the vinegar, orange juice concentrate, cumin, and remaining
1⁄4 teaspoon of salt in a small bowl. Add to the salad and toss
until evenly distributed. If time permits, chill before serving to allow
the flavors to develop.

4. This salad will be even more flavorful the next day. Stored in a
covered container in the refrigerator, leftover Bulgur and Orange
Salad will keep for up to 3 days.


PER SERVING: 174 calories; 0.7 g fat; 0.1 g saturated fat; 3.5% calories from fat; 0 mg cholesterol;
7.5 g protein; 37 g carbohydrate; 6.9 g sugar; 8.2 g fiber; 473 mg sodium; 59 mg calcium; 2 mg
iron; 33.9 mg vitamin C; 258 mcg beta-carotene; 0.3 mg vitamin E