Fruity Bulgur Wheat

Brighten up your table with this vibrant and wholesome Fruity Bulgur Wheat salad, a refreshing blend of hearty grains, sweet fruits, and zesty citrus flavors. This quick and easy recipe combines fluffy bulgur wheat with juicy orange segments, crisp apple cubes, and tart dried cranberries for a delightful mix of textures and flavors. Fresh parsley and mint elevate the dish with their herbal notes, while a tangy lemon-honey dressing ties everything together beautifully. Topped with crunchy slivered almonds, this colorful salad is perfect as a light lunch, a side dish for picnics or barbecues, or even a healthy make-ahead meal. Ready in just 25 minutes, this nutrient-packed recipe is as versatile as it is delicious.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups water
• 1 teaspoon salt
• 1 orange
• 1 apple
• 0.5 cup dried cranberries
• 0.25 cup fresh parsley
• 0.25 cup mint leaves
• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• 1 tablespoon honey
• 0.25 cup slivered almonds
• 0.25 teaspoon black pepper

Directions

Step 1

In a medium saucepan, bring 2 cups of water and 1 teaspoon of salt to a boil.

Step 2

Add the bulgur wheat to the boiling water, stir, cover, and reduce the heat to low. Simmer for 10 minutes until the bulgur absorbs the water and is tender.

Step 3

Once cooked, fluff the bulgur wheat with a fork and let it cool to room temperature.

Step 4

Meanwhile, zest the orange and then peel and segment it, cutting each segment into small pieces. Set aside both the zest and the orange pieces.

Step 5

Core the apple and dice it into small cubes. You can leave the skin on for added texture and color.

Step 6

Chop the parsley and mint leaves finely for a burst of freshness.

Step 7

In a small bowl, whisk together the lemon juice, olive oil, honey, and black pepper to create a light dressing.

Step 8

In a large mixing bowl, combine the cooked bulgur wheat, orange zest, orange pieces, diced apple, dried cranberries, chopped parsley, chopped mint, and slivered almonds.

Step 9

Pour the dressing over the bulgur and fruit mixture, tossing gently to coat everything evenly.

Step 10

Transfer the Fruity Bulgur Wheat to a serving dish and let it sit for 10-15 minutes to allow the flavors to meld together.

Step 11

Serve at room temperature or chilled as a refreshing side dish or healthy meal.

Nutrition Facts

Serving size	1241.3 grams (1241.3g)

Amount per serving	% Daily Value*
Calories	1582

Total Fat 48.20g	62%
Saturated Fat 6.10g	31%
Polyunsaturated Fat 2.80g
Cholesterol 0mg	0%
Sodium 2447mg	106%
Total Carbohydrate 270.40g	98%
Dietary Fiber 52.40g	187%
Total Sugars 105.20g
Protein 33.40g	67%

Vitamin D 0IU	0%
Calcium 413mg	32%
Iron 9mg	51%
Potassium 1904mg	41%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 26.3%

Protein: 8.1%

Carbs: 65.6%