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Bulgur and Orange Salad

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By Betty Crocker Kitchens
Updated Aug 26, 2010
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Want to add more whole grains to your family's meals? Here's one easy and delicious salad to try.

Bulgur and Orange Salad

  • Prep Time 20 min
  • Total 2 hr 20 min
  • Servings 4
  • Ingredients 11
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Ingredients

  • 1/3 cup uncooked bulgur
  • 1 large orange, peeled and chopped (3/4 cup)
  • 1 medium onion, chopped (1/2 cup)
  • 1 small tomato, chopped (1/2 cup)
  • 3/4 cup chopped fresh parsley
  • 2 tablespoons lemon juice
  • 2 teaspoons grated orange peel
  • 2 teaspoons olive or vegetable oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/8 teaspoon crushed red pepper flakes

Instructions

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

Nutrition

105 Calories
3g Total Fat
3g Protein
20g Total Carbohydrate

Nutrition Facts

Serving Size: 1 Serving
Calories
105
Calories from Fat
25
Total Fat
3g
0%
Saturated Fat
0g
0%
Cholesterol
0mg
0%
Sodium
310mg
0%
Total Carbohydrate
20g
0%
Dietary Fiber
4g
0%
Protein
3g
% Daily Value*:
Vitamin A
8%
8%
Vitamin C
82%
82%
Calcium
4%
4%
Iron
6%
6%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.

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