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| Religion Forum Index » Christian Orthodox Forum » PCRM Bulgur Salad... |
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| ++... |
 Posted: Mon Nov 02, 2009 2:31 pm |
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Guest
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Galina Note: Bulgur is cracked wheat. A substitution is the quick
kind of coucous or the preparation of almost any bland whole grain
(quinoia, amaranth, barley). I suggest skipping the salt entirely,
covering the grain, wheighting the pot and letting it puff on its own
Bulgur and Orange Salad
This nutritious salad, which contains beans, grains, vegetables, and
fruit, may be used as a side dish or served as a complete meal. It’s
low in fat but quite filling because of all the wholesome fiber from
bulgur, which is a wheat-based staple of Middle Eastern and
Mediterranean cuisine.
Directions
Makes about 6 1-cup servings
1 cup dry bulgur
3/4 teaspoon salt, divided (1/2 teaspoon plus 1/4 teaspoon)
2 cups boiling water
1 orange, peeled and chopped
1/2 red bell pepper, seeded and diced
2 green onions, thinly sliced
1 15-ounce can black beans, drained and rinsed, or 1 1/2 cups cooked
beans
2 tablespoons seasoned rice vinegar
1 tablespoon orange juice concentrate
1/2 teaspoon ground cumin
Place bulgur in a large bowl and mix with 1/2 teaspoon salt. Add
boiling water and stir just to mix, then cover and let stand until
bulgur is tender, about 25 minutes. Cool completely.
When bulgur is cool, add orange, bell pepper, green onions, and beans.
In a separate bowl, mix vinegar, orange juice concentrate, cumin, and
remaining 1/4 teaspoon salt. Add to salad and toss to mix. If
possible, chill before serving.
This salad is very flavorful the next day. Store leftovers in the
refrigerator for up to three days in a covered dish.
Nutrition Information
Per 1-cup serving:
174 Calories
0.7 g Fat
0.1 g Saturated Fat
3.5% Calories from Fat
0 mg Cholesterol
7.5 g Protein
37 g Carbohydrate
6.9 g Sugar
8.2 g Fiber
473 mg Sodium
59 mg Calcium
2 mg Iron
33.9 mg Vitamin C
258 mcg Beta-Carotene
0.3 mg Vitamin E |
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| ~AGG~... |
| Posted: Mon Nov 02, 2009 8:10 pm |
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Guest
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***Sounds like it would be good with Tofu burgers!
"++" <galja101 at (no spam) gmail.com> wrote in message
news:c7042063-5433-4e25-87ee-d98d2a66f6a2 at (no spam) s15g2000yqs.googlegroups.com...
Galina Note: Bulgur is cracked wheat. A substitution is the quick
kind of coucous or the preparation of almost any bland whole grain
(quinoia, amaranth, barley). I suggest skipping the salt entirely,
covering the grain, wheighting the pot and letting it puff on its own
Bulgur and Orange Salad
This nutritious salad, which contains beans, grains, vegetables, and
fruit, may be used as a side dish or served as a complete meal. It’s
low in fat but quite filling because of all the wholesome fiber from
bulgur, which is a wheat-based staple of Middle Eastern and
Mediterranean cuisine.
Directions
Makes about 6 1-cup servings
1 cup dry bulgur
3/4 teaspoon salt, divided (1/2 teaspoon plus 1/4 teaspoon)
2 cups boiling water
1 orange, peeled and chopped
1/2 red bell pepper, seeded and diced
2 green onions, thinly sliced
1 15-ounce can black beans, drained and rinsed, or 1 1/2 cups cooked
beans
2 tablespoons seasoned rice vinegar
1 tablespoon orange juice concentrate
1/2 teaspoon ground cumin
Place bulgur in a large bowl and mix with 1/2 teaspoon salt. Add
boiling water and stir just to mix, then cover and let stand until
bulgur is tender, about 25 minutes. Cool completely.
When bulgur is cool, add orange, bell pepper, green onions, and beans.
In a separate bowl, mix vinegar, orange juice concentrate, cumin, and
remaining 1/4 teaspoon salt. Add to salad and toss to mix. If
possible, chill before serving.
This salad is very flavorful the next day. Store leftovers in the
refrigerator for up to three days in a covered dish.
Nutrition Information
Per 1-cup serving:
174 Calories
0.7 g Fat
0.1 g Saturated Fat
3.5% Calories from Fat
0 mg Cholesterol
7.5 g Protein
37 g Carbohydrate
6.9 g Sugar
8.2 g Fiber
473 mg Sodium
59 mg Calcium
2 mg Iron
33.9 mg Vitamin C
258 mcg Beta-Carotene
0.3 mg Vitamin E |
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