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 zest. This vegetarian, vegan, and dairy-free recipe is not only a feast for the eyes but also a nutritious addition to your meal repertoire. With its bright colors and refreshing taste, it makes for an ideal side dish, antipasti, or even a light snack.

Imagine the nutty texture of bulgur combined with the sweet and tangy notes of fresh oranges, all brought together with a medley of herbs and spices. The chopped parsley adds a burst of green, while the onions and tomatoes contribute a satisfying crunch. Each bite is a celebration of wholesome ingredients that are both satisfying and low in calories, making it a guilt-free indulgence.

Perfect for warm weather gatherings or as a light starter before a hearty meal, this salad is sure to impress your guests and family alike. Plus, with a preparation time of just 140 minutes, you can easily whip it up ahead of time and let the flavors meld in the refrigerator. Whether you're looking to elevate your lunch, serve a stunning side at dinner, or simply enjoy a healthy snack, this Bulgur and Orange Salad is the perfect choice for any occasion.

Ingredients

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

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%