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Recipe: Bulgur Salad with Pomegranate and Pistachios

Easy winter salads that are filling but pack a good nutrition punch can be repetitive (quinoa with butternut squash, amaranth with acorn squash, etc).  Often though, I just want a quick and easy recipe to make a large amount of food that’ll keep for at least a week and doesn’t have squash.  I’ve tried a variety of whole grain recipes that add dried fruit, but I’d rather just have it fresh.

Here, I’ve added pomegranate to the salad to give it a sweet and colorful finish.  If you want to make this a true one pot dish, add more protein!  In this case, I would definitely add some grilled chicken or roasted turkey to it, but you could also add hardboiled egg or tofu.

Bulgur Salad with Pomegranate and Pistachios

Serves 6

  • 1 1/2 cups bulgur (or any whole grain)
  • 1 tablespoon orange zest
  • 2 tablespoon orange juice
  • 2 tablespoon lemon juice
  • 1 tablespoon grated ginger
  • 2 tablespoons extra virgin olive oil
  • 1/3 cup raisins (golden or regular)
  • 1/2 cup pomegranate arils (seeds with the juice sacks intact)
  • 1 bunch scallions, thinly sliced
  • 1/2 cup roasted pistachios, chopped
  • 2 tablespoon chopped parsley or cilantro
  • 1 tablespoon chopped mint
  • Salt and pepper

Bring a medium pot of lightly salted water to boil.  Add the bulgur and simmer over medium heat until al dente, about 20 minutes. Drain well.

In a small bowl, whisk the orange zest and juice, lemon juice, ginger and oil together.  In a large bowl, combine the bulgur, raisins, pomegranate, scallions, pistachios, cilantro, and mint and dressing.  Mix well and season with salt and pepper.

NUTRITION INFORMATION:
198 calories ∣ 64 calories from fat ∣ 7 g fat ∣ 1 g saturated fat ∣ 31 g carbs ∣ 7 g fiber ∣ 5 g protein ∣ Excellent source of Vitamins B6 and K ∣ Magnesium ∣ Phosphorous ∣ Manganese

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