Courtesy of Queens Health Emporium
http://www.QueensHealthEmporium.com

Veggie-Bulgur Salad with Citrus Dressing

Diet Type: Dairy Free

Cooking Time: 30 minutes - one hour

Ingredients:

  Salad:
  3/4 cup bulgur
  2 cups water
  3 cups small broccoli florets
  1 cup shredded carrots
  1 cup diced celery
  1 small red onion, halved and thinly sliced
  Dressing:
  3 tablespoons fresh lemon juice
  2 tablespoons organic extra virgin olive oil
  2 teaspoons grated orange zest
  2 tablespoons grated orange juice
  1 garlic clove, crushed through a press
  1/2 teaspoon salt (optional)
  1/4 teaspoon cayenne pepper (optional)
 
Directions:

To make the salad: In a medium saucepan, combine bulgur and water, and bring to a boil over high heat. Reduce heat to low, cover, and simmer until bulgur is tender and liquid is absorbed, 15-20 minutes. Spread bulgur out on a jelly roll pan and place in freezer for 10-15 minutes to quick cool. Meanwhile, rinse saucepan, fill with 1" water and bring to a boil over high heat. Add broccoli and return to a boil. cook, stirring frequently, until broccoli is crisp tender, three to four minutes. Drain in colander and cool briefly under cold running water. Place bulgur, broccoli, celery, carrots, and onion in large salad bowl.

For the dressing: In a small bowl, whisk together all ingredients. Pour dressing over salad and toss to coat. If there is time, let salad sit at room temperature for at least 20 min before serving to blend and mellow flavors. Serve atop crisp mixed greens, or in a pita for a delightful summertime sandwich.

Servings: 4

Author: Ellen Sue Spicer of Hands on Nutrition

 
Nutrition Facts

Serving Size: 1
Servings per Recipe: 4
Amount Per Serving 
Calories 195
Calories from Fat 67
 % Daily Value*
Total Fat 7g11%
  Saturated Fat 1g5%
  Mono Fat 5g 
Sodium 59mg2%
Total Carbs 30g10%
  Dietary Fiber 6g26%
Protein 6g 
Iron10%
Calcium6%
Vitamin B-615%
Vitamin C72%
Vitamin E10%
Vitamin A94%
Selenium5%
Manganese50%
Copper10%
Zinc6%
Pantothenic acid7%
Niacin10%
Riboflavin6%
Thiamin13%
Folate16%
Potassium15%
Phosphorus14%
Magnesium17%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.