Fruit-and-Bulgur Salad

Vegetarian
Health score
20%
Fruit-and-Bulgur Salad
45 min.
5
291kcal

Suggestions


If you're looking for a vibrant and nutritious dish that’s perfect for any gathering, look no further than this delightful Fruit-and-Bulgur Salad! With its colorful medley of fruits, wholesome bulgur, and protein-packed yellow split peas, this salad delivers a perfect blend of flavor and texture that will entice your taste buds and impress your guests.

This vegetarian side dish is not only visually appealing but also incredibly easy to prepare. Imagine the sweetness of pitted dates, the tartness of dried cranberries, and the juicy burst of mandarin oranges all coming together with the nutty flavor of toasted almonds. Each bite offers a symphony of tastes that evoke feelings of warmth and comfort, making it a wonderful starter or an energizing snack to enjoy any time of the day.

Loaded with nutrients and only clocking in at 291 calories per serving, this salad is great for those who want to maintain a healthy lifestyle while indulging in delicious flavors. Plus, it’s ready in just 45 minutes, making it a breeze to whip up for a quick lunch or as a standout dish for a potluck. Whether you pair it with your favorite entrée or enjoy it solo, this Fruit-and-Bulgur Salad is sure to become a cherished recipe in your culinary repertoire!

Ingredients

  • tablespoons almonds toasted chopped
  • 0.8 cup cracked wheat uncooked
  • 0.3 teaspoon curry powder 
  • 0.3 cup dates pitted chopped
  • 0.3 cup cranberries dried
  • tablespoons juice of lemon 
  • 0.3 cup yogurt plain low-fat
  • 11 ounce mandarin oranges in syrup light drained canned
  • cup delicious apple red chopped
  • 0.3 teaspoon salt 
  • 0.8 cup water boiling
  • cups water 
  • 0.5 cup peas split yellow

Equipment

  • bowl
  • sauce pan

Directions

  1. Bring 3 cups water and split peas to a boil in a saucepan. Reduce heat; cook, uncovered, 30 minutes or just until split peas are tender.
  2. Drain well; set aside.
  3. Combine bulgur and 3/4 cup boiling water in a large bowl. Cover and let stand 30 minutes.
  4. Add peas, apple, cranberries, and dates; stir well.
  5. Combine yogurt, lemon juice, salt, and curry, and add to bulgur mixture, stirring well. Gently stir in oranges. Top salad with toasted almonds.

Nutrition Facts

Calories291kcal
Protein13.91%
Fat19.43%
Carbs66.66%

Properties

Glycemic Index
28.2
Glycemic Load
6.58
Inflammation Score
-7
Nutrition Score
13.236956508263%

Flavonoids

Cyanidin
0.8mg
Delphinidin
0.01mg
Catechin
0.45mg
Epigallocatechin
0.32mg
Epicatechin
1.94mg
Epigallocatechin 3-gallate
0.05mg
Eriodictyol
0.32mg
Hesperetin
5.82mg
Naringenin
6.38mg
Luteolin
0.03mg
Isorhamnetin
0.26mg
Kaempferol
0.07mg
Myricetin
0.15mg
Quercetin
1.4mg

Nutrients percent of daily need

Calories:290.76kcal
14.54%
Fat:6.78g
10.43%
Saturated Fat:0.58g
3.61%
Carbohydrates:52.34g
17.45%
Net Carbohydrates:40.86g
14.86%
Sugar:21.3g
23.66%
Cholesterol:0.74mg
0.25%
Sodium:138.84mg
6.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.93g
21.85%
Fiber:11.49g
45.95%
Manganese:0.58mg
28.84%
Vitamin C:20.63mg
25.01%
Phosphorus:228.8mg
22.88%
Vitamin E:2.91mg
19.42%
Folate:73.21µg
18.3%
Copper:0.36mg
17.87%
Magnesium:66.27mg
16.57%
Potassium:566.45mg
16.18%
Vitamin B1:0.22mg
14.38%
Vitamin B2:0.22mg
12.9%
Iron:2.24mg
12.44%
Vitamin A:476.01IU
9.52%
Calcium:94.37mg
9.44%
Zinc:1.12mg
7.47%
Vitamin B5:0.68mg
6.8%
Vitamin B3:1.34mg
6.69%
Vitamin B6:0.13mg
6.56%
Vitamin K:4.19µg
3.99%
Selenium:1.47µg
2.1%
Vitamin B12:0.07µg
1.14%
Source:My Recipes