Blueberry-Bulgur Salad

Recipe: Nutrition
Egg-free
Heart-Healthy
High-Fiber
Kosher
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Sodium
Low-Sugar
Soy-free
Vegetarian / Meatless
Weight Management
Dish type
Dinner
Serves
8
Ready in
20 minutes*
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Ingredients

  • 1/2 cup bulgur wheat
  • 1 1/2 cups fresh blueberries
  • 4 oz. reduced-fat feta, crumbled (1 cup)
  • 1/2 cup chopped toasted walnuts
  • 1/2 cup chopped fresh parsley
  • 1/4 cup chopped fresh basil
  • 1/4 cup diced red bell pepper
  • 1 tbsp. finely diced red onion
  • Dressing:
  • 2 tbsp. fresh lemon juice
  • 2 tsp. balsamic vinegar
  • 1/2 tsp. sugar
  • 1/2 tsp. Dijon mustard
  • 2 tbsp. extra virgin olive oil

Directions

Prep Time
20 minutes*
Ready in
20 minutes*
  1. For the salad, place bulgur in a large bowl. Add 3?4 cup boiling water; stir. Cover tightly; let stand 15 minutes or until tender. Drain excess water.
  2. Add blueberries, feta, walnuts, parsley, basil, bell pepper and onion to bulgur; mix gently. Set aside.
  3. For the dressing, in a small bowl whisk together lemon juice, vinegar, sugar and mustard. Whisk in oil; season with salt and pepper to taste. Drizzle on salad; toss to coat. Cover and refrigerate at least 1 hour before serving.

Nutritional Information

Serving Size
1
Per Serving
Calories 166, Calories Fat 62, Total Fat 7g, Saturated Fat 1g, Cholesterol 4mg, Sodium 267mg, Carbohydrate 20g, Protein 6g
Serving Size1
Calories166
Calories Fat62
Calories (fat) extra37
Total Fat7g
Total Fat (extra)11
Saturated Fat1g
Saturated Fat (extra)8
Cholesterol4mg
Cholesterol (extra)1
Sodium267mg
Sodium (extra)11
Potassium213mg
Carbohydrate20g
Carbohydrate (extra)7
Fiber3g
Fiber (extra)12
Sugars5g
Protein6g
Vitamin A592IU
Vitamin A (extra)12
Vitamin C12mg
Vitamin C (extra)21
Iron1mg
Iron (extra)11