Healthy Recipes
Authored By:  Ellen Sue Spicer of Hands on Nutrition
A zesty dressing of lemon and orange juice enlivens this broccoli and bulgur combo.
Diet Types: Dairy Free, Vegetarian, Vegan
Ingredients:
  • Salad:
  • 3/4 cup bulgur
  • 2 cups water
  • 3 cups small broccoli florets
  • 1 cup shredded carrots
  • 1 cup diced celery
  • 1 small red onion, halved and thinly sliced
  • Dressing:
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons organic extra virgin olive oil
  • 2 teaspoons grated orange zest
  • 2 tablespoons grated orange juice
  • 1 garlic clove, crushed through a press
  • 1/2 teaspoon salt (optional)
  • 1/4 teaspoon cayenne pepper (optional)
  • Serves: 4
    Cooking Time: 30 minutes - one hour
    Instructions:
    To make the salad: In a medium saucepan, combine bulgur and water, and bring to a boil over high heat. Reduce heat to low, cover, and simmer until bulgur is tender and liquid is absorbed, 15-20 minutes. Spread bulgur out on a jelly roll pan and place in freezer for 10-15 minutes to quick cool. Meanwhile, rinse saucepan, fill with 1" water and bring to a boil over high heat. Add broccoli and return to a boil. cook, stirring frequently, until broccoli is crisp tender, three to four minutes. Drain in colander and cool briefly under cold running water. Place bulgur, broccoli, celery, carrots, and onion in large salad bowl.

    For the dressing: In a small bowl, whisk together all ingredients. Pour dressing over salad and toss to coat. If there is time, let salad sit at room temperature for at least 20 min before serving to blend and mellow flavors. Serve atop crisp mixed greens, or in a pita for a delightful summertime sandwich.


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      Nutrition Facts

      Serving Size: 1
      Servings per Recipe: 4
      Amount Per Serving 
      Calories 195
      Calories from Fat 67
       % Daily Value*
      Total Fat 7g11%
        Saturated Fat 1g5%
        Mono Fat 5g 
      Sodium 59mg2%
      Total Carbs 30g10%
        Dietary Fiber 6g26%
      Protein 6g 
      Iron10%
      Calcium6%
      Vitamin B-615%
      Vitamin C72%
      Vitamin E10%
      Vitamin A94%
      Selenium5%
      Manganese50%
      Copper10%
      Zinc6%
      Pantothenic acid7%
      Niacin10%
      Riboflavin6%
      Thiamin13%
      Folate16%
      Potassium15%
      Phosphorus14%
      Magnesium17%
      * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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