savory orange bulgur wheat salad
This has been adapted from The All Natural Diabetes Cookbook by Jackie Newgent, RDN, CDN. This is excellent made the day ahead to absorb all the flavors even more. Prep time does not include 30 minutes to chill salad.
prep time
20 Min
cook time
10 Min
method
Stove Top
yield
6 serving(s)
Ingredients
- 1/4 cup pure orange juice (not orange drink)
- 1 cup bulgur wheat
- 1 tablespoon olive oil
- 1 large onion, diced -or to taste
- 3 cloves garlic minced
- 1/2 teaspoon sea salt
- 1 pinch red pepper flakes - optional
- 1 large red bell pepper diced (see note 1)
- 2/3 cup flat leaf parsley, chopped
- 1/3 cup fresh mint chopped
- 1/3 cup slivered almonds toasted
How To Make savory orange bulgur wheat salad
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Step 1In a small saucepan bring the orange juice to a simmer. Place the bulgur wheat in a medium bowl and pour orange juice over bulgar wheat. Set aside. (See Note 2)
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Step 2In a skillet add the oil and sauté the onion for 6-8 minutes. Add the minced garlic, red pepper flakes (optional) and cook for another minute. Season with salt.
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Step 3Stir the onion and garlic into the bulgur wheat, cover and refrigerate for 30 minutes.
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Step 4In the same skillet toast the slivered almonds until golden. Dice the red bell pepper, chop the parsley and mint. Add the almonds, peppers and herbs to the bulgur wheat and stir to combine. Serve with divided toasted almonds on top chilled or at room temperature.
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Step 5Notes: 1. Feel free to substitute red bell pepper with 2 large Roma tomatoes, seeded and diced. 2. Bulgur wheat is a whole grain that has been par-boiled, dried and then cracked. All you need to do is soak it, no cooking involved.
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