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Mediterranean Vegetable Bulgur Salad

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By Betty Crocker Kitchens
Updated Dec 26, 2014
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This make-ahead side gives a nod to nutrition and convenience.

Mediterranean Vegetable Bulgur Salad

  • Prep Time 10 min
  • Total 45 min
  • Servings 12
  • Ingredients 11
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Ingredients

  • 2 cups boiling water
  • 1 1/2 cups uncooked bulgur
  • 1 1/2 cups water
  • 2 cups fresh broccoli florets or frozen broccoli florets, cooked, drained and cooled
  • 1 cup grape tomatoes
  • 1/2 cup shredded carrot
  • 1 cup crumbled feta cheese (4 oz)
  • 2 tablespoons chopped fresh parsley
  • 1/2 teaspoon salt
  • 1 can (15 oz) Progresso™ chickpeas (garbanzo beans), drained
  • 1/2 cup Greek or Italian dressing

Instructions

  • Step 
    1
    In large bowl, pour 2 cups boiling water over bulgur. Let stand 30 minutes.
  • Step 
    2
    In 2-quart saucepan, heat 1 1/2 cups water to boiling; add broccoli. Cook 1 minute; drain and rinse in cold water.
  • Step 
    3
    Stir broccoli and remaining ingredients into bulgur. Serve immediately, or cover and refrigerate up to 4 hours before serving.

Nutrition

190 Calories
7g Total Fat
7g Protein
25g Total Carbohydrate
3g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
190
Calories from Fat
60
Total Fat
7g
10%
Saturated Fat
2g
10%
Trans Fat
0g
Cholesterol
10mg
3%
Sodium
360mg
15%
Potassium
270mg
8%
Total Carbohydrate
25g
8%
Dietary Fiber
6g
23%
Sugars
3g
Protein
7g
% Daily Value*:
Vitamin A
20%
20%
Vitamin C
30%
30%
Calcium
8%
8%
Iron
8%
8%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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