Bulgur salad with cranberries
Enjoy a vibrant and healthy Bulgur Salad with Cranberries! This delicious recipe combines nutty bulgur, fresh parsley, kale, and carrots with the sweet-tart flavor of dried cranberries. Tossed in a delightful olive oil, vinegar, mustard, and honey dressing, it's a perfect side dish or light lunch. Simple, nutritious, and bursting with fresh flavors!
- 14 Apr 2024
- Cook time 15 min
- Prep time 15 min
- 4 Servings
- 12 Ingredients
Bulgur salad with cranberries is a delicious and nutritious dish that's perfect for any meal. This salad combines the nutty flavor of bulgur with the sweetness of dried cranberries, the freshness of parsley, and the crunch of kale and carrots. It's dressed with a tangy honey mustard vinaigrette, making it a delightful addition to your culinary repertoire.
Ingredients:
Instructions:
- In a medium-sized saucepan, bring 2 cups of water to a boil.
- Once the water is boiling, add 1 cup of bulgur. Stir well.
- Reduce the heat to low and cover the saucepan. Let it simmer for about 12-15 minutes, or until the bulgur absorbs all the water and becomes tender.
- Remove the pan from heat and let it sit, covered, for an additional 5-10 minutes.
- Fluff the bulgur with a fork to separate the grains.
- Finely chop 5.50 tablespoons of fresh parsley and 2 ounces of kale.
- Grate 1 carrot.
- In a large mixing bowl, combine the cooked bulgur, chopped parsley, chopped kale, grated carrot, and 1/4 cup of dried cranberries.
- In a small bowl, whisk together 2 tablespoons of olive oil, 2 tablespoons of vinegar, 3 teaspoons of mustard, 1.50 teaspoons of honey, 1/4 teaspoon of salt, and 1/4 teaspoon of black pepper until well combined.
- Pour the dressing over the bulgur mixture.
- Toss everything together until the ingredients are evenly coated with the dressing.
- Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld.
- Before serving, give the salad a good toss to redistribute the dressing.
Tips:
- Rinse the bulgur before cooking to remove any impurities and reduce the cooking time.
- Allow the bulgur to cool before mixing it with the other ingredients to keep the salad fresh and crisp.
- For extra flavor, you can toast the bulgur in a dry pan before cooking it in water.
- Adjust the seasoning of the dressing according to your taste preferences; try adding a bit more honey for sweetness or mustard for tanginess.
- Feel free to add other fresh vegetables like cucumber or bell pepper to the salad for extra crunch and color.
- Store any leftovers in an airtight container in the refrigerator, and it will keep well for up to three days.
This bulgur salad with cranberries is a vibrant and wholesome dish that you can easily prepare and enjoy. It's perfect for a light lunch, a side dish, or even meal prep for the week. With its balanced flavors and healthy ingredients, it's sure to become a favorite in your kitchen.
| Nutrition Facts | |
|---|---|
| Serving Size | 220 grams |
| Energy | |
| Calories 170kcal | 7% |
| Protein | |
| Protein 5g | 3% |
| Carbohydrates | |
| Carbohydrates 36g | 11% |
| Fiber 6g | 16% |
| Sugar 9g | 9% |
| Fat | |
| Fat 8g | 9% |
| Saturated 1.08g | 4% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 180ug | 20% |
| Choline 13mg | 2% |
| Vitamin B1 0.12mg | 10% |
| Vitamin B2 0.11mg | 8% |
| Vitamin B3 2.24mg | 14% |
| Vitamin B6 0.17mg | 10% |
| Vitamin B9 30ug | 7% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 22mg | 23% |
| Vitamin E 0.43mg | 3% |
| Vitamin K 140ug | 120% |
| Minerals | |
| Calcium, Ca 80mg | 6% |
| Copper, Cu 0.16mg | 0% |
| Iron, Fe 1.59mg | 14% |
| Magnesium, Mg 70mg | 17% |
| Phosphorus, P 130mg | 10% |
| Potassium, K 290mg | 8% |
| Selenium, Se 2.31ug | 4% |
| Sodium, Na 220mg | 14% |
| Zinc, Zn 0.87mg | 8% |
| Water | |
| Water 160g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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