Italian Wheat Bulgur Salad Recipe

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As part of my healthy eating changes, I have frequently been preparing wheat bulgur, with vegetables.  This Italian Wheat Bulgur Salad Recipe is similar to tabuoli, but with a focus on the popular flavors of Italy.

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Italian Wheat Bulgur Salad

Prep Time

10 mins

Cook Time

10 mins

 

Course: Salad, Side Dish

Cuisine: Italian

Servings: 4

Calories: 197 kcal

Author: Robin Gagnon

Ingredients

• 1 tbs. olive oil
• 1 cup sweet onion chopped
• 1 zucchini squash quartered & sliced
• 1 clove garlic crushed/minced
• generous pinch of thyme
• 1 cup wheat bulgur dry
• 1 3/4 cup chicken or vegetable broth
• 1/4 cup white wine
• 1 cup tomato diced
• 1/3 cup fresh basil chopped

Instructions

1. Heat oil on med-high, in large wok or dutch oven.
2. Lightly saute the onions, zucchini, garlic & thyme. 1-2 minutes.
3. Add the bulgur and saute another minute.
4. Add broth and wine, bring to boil, then cover & reduce to simmer*.
5. Once liquid is absorbed, remove from burner, and add the tomato & basil.
6. Can be served warm, or cold.

Recipe Notes

*Bulgur is simmered, rather than shutting off to absorb liquid, to cook wine. Optional: Add diced chicken, shrimp, garbanzo beans or sliced fresh mozzarella, for a more substantial mean and additional protein.

Nutrition Facts

Italian Wheat Bulgur Salad

Amount Per Serving

Calories 197 Calories from Fat 36

% Daily Value*

Total Fat 4g 6%

Sodium 392mg 16%

Potassium 500mg 14%

Total Carbohydrates 33g 11%

Dietary Fiber 7g 28%

Sugars 4g

Protein 6g 12%

Vitamin A 10.3%

Vitamin C 28.6%

Calcium 4.2%

Iron 8.4%

* Percent Daily Values are based on a 2000 calorie diet.

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