Wednesday, March 24, 2010

Tart & Tangy Bulgar Salad

I found this recipe in the April edition of Cooking Light magazine on page 202.  I always like to take these sort of recipes to work for lunch during the week because they are easy to make and they are the type of recipes that get better the longer they sit in the fridge.

One caveat, you need to enjoy green olives.  If you don't like green olives, I recommend swapping with kalamata olives.  In addition to the green olives, there is lime juice, salt, basil, garlic, red onion, and tomatoes.

This recipe would also be really good with chicken to add some more protein.

Tart and Tangy Bulgar Salad

1 cup uncooked bulgar
1 cup boiling water
2 tablespoons olive oil
2 tablespoons lime juice
1/2 teaspoon salt
8 large basil leaves, finely chopped
1 garlic clove, minced
1/4 cup chopped red onion
12 large olives, sliced (about 3/4 cup)
1 large tomato, chopped
Lime wedges (optional)

1. Combine bulgar and boiling water in a large bowl.  Cover and let stand for 45 minutes.
2. Combine oil and next 4 ingredients (through garlic) in a small bowl, stirring with a whisk until combined.  Add oil mixture, onion, olives, and tomato to bulgar; toss well.  Garnish with lime wedges, if desired. 

Yield: 4 servings (serving size: about 1 cup)

Nutritional Info:

Calories: 210
Fat: 8.7g (sat 1.2g, mono 6g, poly 1.1g)
Protein: 5g
Carb: 31g
Fiber: 7.6g
Chol: 0mg
Iron: 1.5mg
Sodium: 420mg
Calcium: 35mg

If you make this, let me know what you think.  Enjoy!

1 comment:

  1. Hi Alyssa,

    I found your foodblog via with this picture of the bulgar salad, it looked so yummy AND actually I had some bulgar at home and had no idea what to do with it. Thank you for this recipe, it was quick, easy and the meal was really good and satisfying! It wasn't as delicious as I imagined, maybe because I didn't have any basil - and fresh basil is definitely something directly from heaven! I think I'll give it a try again with it.

    All the best:
    (from Hungary)