Bulgur And Broccoli Salad
|Boiling water||1 1⁄2 Cup (24 tbs)|
|Bulgur||3⁄4 Cup (12 tbs), uncooked (cracked wheat)|
|Chopped fresh broccoli||2 Cup (32 tbs)|
|Finely chopped carrot||1⁄2 Cup (8 tbs)|
|Finely chopped purple onion||1⁄4 Cup (4 tbs)|
|Chopped walnuts||3 Tablespoon|
|Low sodium soy sauce||1 Tablespoon|
|Grated lemon rind||1⁄2 Teaspoon|
|Freshly ground pepper||1⁄8 Teaspoon|
|Fresh lemon juice||3 Tablespoon|
|Vegetable oil||1 Teaspoon|
|Garlic||1 Clove (5 gm), crushed|
Combine boiling water and bulgur in a large bowl; stir.
Let stand 30 minutes or until bulgur is tender and liquid is absorbed.
Fluff with a fork; set aside.
Arrange broccoli in a vegetable steamer over boiling water.
Cover and steam 3 minutes or until crisp-tender.
Add broccoli, carrot, and onion to bulgur mixture; stir well.
Place a nonstick skillet over medium-high heat until hot.
Add walnuts; cook for 3 minutes, stirring constantly.
Add soy sauce, stirring constantly until sauce is absorbed.
Remove from skillet; set aside.
Combine sugar and next 6 ingredients; stir well with a whisk.
Add to bulgur mixture; toss well.
Top with soy walnuts.
Serving size: Complete recipe
Calories 956 Calories from Fat 339
% Daily Value*
Total Fat 38 g58.7%
Saturated Fat 3.5 g17.3%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 505 mg21%
Total Carbohydrates 135 g44.9%
Dietary Fiber 38.4 g153.6%
Sugars 17 g
Protein 34 g67.2%
Vitamin A 257.9% Vitamin C 574.8%
Calcium 29.7% Iron 41.4%
*Based on a 2000 Calorie diet