Salads & Sides

Bulgur-Blueberry Salad (Perfect for Spring/Summer Cookouts!)

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I often get asked about bulgur at work; “what is it?” and “how do I use it?”.  To be honest, before making this recipe last year I had never used bulgur and didn’t know much about it.  All I really knew was that it’s a whole grain and that it’s used in the Middle Eastern dish tabbouleh.  But now that I’ve learned about the amazing qualities (in regards to taste, versatility and nutrition) of this wholesome grain I like to tell people if you’re looking for a new whole grain to use as the weather gets nicer and you start craving fresh, delicious salads, move over quinoa….bulgur is here! One serving of bulgur, which is 1/4th cup dry, provides a whopping 7 grams of fiber and 5 grams of protein. Not bad for a grain.  In fact, that’s pretty stellar.I found this recipe on a rack the store where I work, and thought it looked pretty and would be a great way for me to get “introduced” to bulgur.  I wasn’t sure I would like it, but to be honest,this was one of the best salads I have ever tasted.  The sweetness from the blueberries, combined with the savory taste of the feta, and the healthy fats from the walnuts……let me tell you, it was a winning combination!

Blueberry-Bulgur Salad

(Serves 8)

1/2 cup bulgur wheat

1.5 cups blueberries

4 ounces reduced fat feta

1/2 cup toasted walnuts

1/2 cup chopped parsley

1/2 cup diced red bell

1/4 cup basil

Dressing

2 tbsp. fresh lemon juice

2 tsp. balsamic vinegar

1/2 tsp. sugar

1/2 tsp. dijon mustard

2 tbsp. extra virgin olive oil

Directions

  1.  Cook the bulgur as directed on package.  Once cooled, add blueberries, feta, walnuts, parsley, basil, pepper, onion, and mix.
  2.  In a small bowl whisk together lemon juice juice, vinegar, sugar and mustard.  Whisk in oil; season with salt and pepper to taste.  Drizzle on salad; toss to coat.  Cover and refrigerate at least one hour before serving.

** NOTE:  If you are following a low FODMAPs diet you will want to replace the bulgur with a non-wheat grain, such as quinoa.  Estimated Nutrition Fact for 1-serving, or 1/8th of the salad

Nutrition Highlights:  Low fat, good source of fiber and vitamin A, excellent source of vitamin C.  And even that small amount of iron (5% DV) will be absorbed better because of the vitamin C.  Did you know that?!We served this salad with Sweet and Savory Grilled Chicken.  This would be a great combination for your next get together this spring or summer (although any lean protein would pair well with this salad)

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