Bulgur and Orange Salad

Vegetarian
Vegan
Dairy Free
Health score
8%
Bulgur and Orange Salad
140 min.
4
94kcal

Suggestions


Discover the vibrant flavors of our Bulgur and Orange Salad, a delightful dish that perfectly balances freshness and nutrition. This vegetarian, vegan, and dairy-free recipe is not only a feast for the eyes but also a wholesome addition to any meal. With its bright colors and zesty taste, it makes for an excellent side dish, antipasti, or even a light snack.

Imagine the nutty texture of bulgur combined with the sweet juiciness of oranges, complemented by the crunch of fresh vegetables and the aromatic touch of parsley. Each bite is a burst of flavor that will transport your taste buds to a sunny Mediterranean garden. The addition of lemon juice and orange peel adds a refreshing zing, making this salad a perfect choice for warm days or as a light starter for your dinner parties.

Not only is this salad delicious, but it is also incredibly easy to prepare. With just a few simple ingredients and minimal cooking time, you can create a dish that impresses both family and friends. Plus, it’s a healthy option, clocking in at only 94 calories per serving, making it a guilt-free indulgence. Whether you’re looking to elevate your meal prep or simply want to enjoy a nutritious snack, this Bulgur and Orange Salad is sure to become a favorite in your culinary repertoire.

Ingredients

  • 0.3 cup bulgur uncooked
  • 0.8 cup cranberry-orange relish peeled chopped
  • 0.5 cup onion chopped
  • 0.5 cup tomatoes chopped
  • 0.8 cup parsley fresh chopped
  • tablespoons juice of lemon 
  • teaspoons orange zest grated
  • teaspoons vegetable oil 
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper 
  • 0.1 teaspoon pepper red crushed

Equipment

  • bowl

Directions

  1. Cook bulgur as directed on package--except omit salt. In glass or plastic bowl, toss bulgur and all remaining ingredients.
  2. Cover and refrigerate about 2 hours or until chilled.

Nutrition Facts

Calories94kcal
Protein9.95%
Fat23.2%
Carbs66.85%

Properties

Glycemic Index
54.63
Glycemic Load
5.23
Inflammation Score
-8
Nutrition Score
12.550434757834%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
10.28mg
Naringenin
5.4mg
Apigenin
24.24mg
Luteolin
0.19mg
Isorhamnetin
1mg
Kaempferol
0.36mg
Myricetin
1.75mg
Quercetin
4.38mg

Nutrients percent of daily need

Calories:94.17kcal
4.71%
Fat:2.62g
4.04%
Saturated Fat:0.41g
2.56%
Carbohydrates:17.02g
5.67%
Net Carbohydrates:12.96g
4.71%
Sugar:4.83g
5.37%
Cholesterol:0mg
0%
Sodium:301.85mg
13.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.53g
5.06%
Vitamin K:190.68µg
181.6%
Vitamin C:41.21mg
49.95%
Vitamin A:1204.1IU
24.08%
Manganese:0.45mg
22.39%
Fiber:4.06g
16.25%
Folate:38.81µg
9.7%
Magnesium:33.17mg
8.29%
Potassium:257.37mg
7.35%
Iron:1.15mg
6.39%
Vitamin B6:0.12mg
5.8%
Phosphorus:57.72mg
5.77%
Vitamin B1:0.09mg
5.7%
Vitamin B3:1mg
4.99%
Copper:0.09mg
4.72%
Calcium:42.57mg
4.26%
Vitamin E:0.48mg
3.2%
Vitamin B5:0.31mg
3.09%
Zinc:0.45mg
2.97%
Vitamin B2:0.05mg
2.92%