Italian Wheat Bulgur Salad Recipe

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.

Italian Wheat Bulgur Salad

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Course: Salad, Side Dish

Cuisine: Italian

Prep Time: 10 minutes

Cook Time: 10 minutes

Servings: 4

Calories: 197kcal

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

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

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

Calories: 197kcal | Carbohydrates: 33g | Protein: 6g | Fat: 4g | Sodium: 392mg | Potassium: 500mg | Fiber: 7g | Sugar: 4g | Vitamin A: 515IU | Vitamin C: 23.6mg | Calcium: 42mg | Iron: 1.5mg