Bulgur Salad Recipe

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Ingredients:

Serving

1/2 cup bulgar wheat
1/2 cup dried apricot halves, quartered (about 20)
1/4 cup raisins
1/3 cup snipped parsley
1/4 cup sliced green onion
1/4 cup orange juice
1 tbsp olive oil
1/2 tsp dried oregano, crushed
1 large tomato, seeded and chopped
1/3 cup plain low-fat yogurt
1/2 tsp salt
lettuce , nice crisp romaine
toasted pine nuts (optional)

Directions:

Rinse and drain bulgur.
In medium bowl combine bulgur, apricots, raisins, parsley, onion, orange juice, olive oil, oregano and salt.
Mix well.
Add tomato and yogurt.
Toss to mix.
Cover and chill several hours or overnight.
Line 4 salad plates with romaine lettuce, Stir bulgar mixture, spoon over lettuce leaves.
Just before serving, sprinkle with pine nuts.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	156.39 Kcal (655 kJ)
Calories from fat	38.02 Kcal
		% Daily Value*
Total Fat	4.22g	6%
Cholesterol	1.21mg	0%
Sodium	315.25mg	13%
Potassium	496.15mg	11%
Total Carbs	27.86g	9%
Sugars	12.91g	52%
Dietary Fiber	4.08g	16%
Protein	3.8g	8%
Vitamin C	22.2mg	37%
Iron	1.2mg	7%
Calcium	66.4mg	7%

Amount Per 100 g
Calories	103.49 Kcal (433 kJ)
Calories from fat	25.16 Kcal
		% Daily Value*
Total Fat	2.8g	6%
Cholesterol	0.8mg	0%
Sodium	208.62mg	13%
Potassium	328.33mg	11%
Total Carbs	18.43g	9%
Sugars	8.54g	52%
Dietary Fiber	2.7g	16%
Protein	2.52g	8%
Vitamin C	14.7mg	37%
Iron	0.8mg	7%
Calcium	43.9mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

2.7

Points
4

PointsPlus

Good Points

low fat,
saturated fat free,
cholesterol free,
good source of fiber

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