UnlockFood.ca
Français

Bulgur Salad

Makes 6 servings

This salad has it all: low calories, low fat, lots of vegetables — and color and flavor to spare.

Ingredients

1 cup bulgur 250 mL
2 tbsp finely chopped red or Spanish onion 25 mL
1  clove garlic, minced 1 
1/2 cup cooked corn kernels, cooled 125 mL
1  tomato, seeded and diced 1 
1/2 small zucchini, thinly sliced 1/2
1/4 cup crumbled feta cheese 50 mL
1/4 cup bottled fat-free Italian dressing 50 mL
pinch crushed dried basil pinch
  Salt and black pepper  

Instructions

Step 1
Cover bulgur with 2 cups (500 mL) boiling water; let stand for 30 minutes. Drain.

Step 2
In a bowl, combine bulgur, onion, garlic, corn, tomato and zucchini; stir in cheese, dressing and basil. Season with salt and pepper to taste. Cover and refrigerate for at least 1 hour.

Tips

In this recipe, using prepared fat-free Italian salad dressing adds flavor without fat. 
 

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 122
3%
Fat / Lipides 2.0 g
Saturated / saturés 1.1 g
+ Trans / trans 0 g
Cholesterol / Cholestérol 6 mg
10%
Sodium / Sodium 235 mg
8%
Carbohydrates / Glucides 23.8 g
14%
Fiber / Fibres 3.5 g
Sugars / Sucres 2.6 g
Protein Protéines 4.7 g
3%
Vitamin A / Vitamine A
10%
Vitamin C / Vitamine C
4%
Calcium / Calcium
9%
Iron / Fer
DIETITIAN’S MESSAGE
Bulgur, or cracked wheat, is made by steaming wheat kernels, which are then dried and crushed. It is readily available in larger supermarkets and specialty food stores. 
 
Contributors
Rainer Schindler, Chef
Monica Stanton, Dietitian
Cook Great Food - Dietitians of Canada. 2001. Published by Robert Rose Inc. (Photo by Mark T. Shapiro)

Egg Filled Tortilla Cups

Easy BBQ Chicken & Bean Burgers