Asian Bulgur Rice Salad Recipe

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Some people call me the "Queen of Wheat" because I'm always telling them how to use it in creative ways. This tasty salad was a hit with my family. I often add cooked chicken or seafood to turn it into a main dish. -Brenda Tew of Shelley, Idaho

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Asian Bulgur Rice Salad Recipe
  • Prep: 15 min. + standing
  • Yield: 6 Servings
    •
15 15

Ingredients

  • 1/2 cup uncooked bulgur
  • 1-1/2 cups boiling water
  • 1-1/2 cups cooked long grain rice
  • 1/2 cup thinly sliced celery
  • 1/2 cup coarsely grated carrot
  • 1/2 cup sliced green pepper
  • 1/4 cup dried cranberries
  • SALAD DRESSING:
  • 1/4 cup minced fresh parsley
  • 1/4 cup rice vinegar
  • 2 tablespoons olive oil
  • 1 tablespoon finely chopped onion
  • 1 tablespoon water
  • 1 teaspoon sesame oil
  • 1 teaspoon honey
  • 1 garlic clove, minced
  • 1/2 teaspoon each salt, ground mustard and Chinese five-spice powder
  • 1/4 teaspoon pepper
  • 9 cups torn mixed salad greens
  • 1/4 cup sliced almonds, toasted

Directions

  • Place bulgur in a small bowl. Stir in boiling water. Cover and let stand for 30 minutes or until most of the liquid is absorbed. Drain and squeeze dry.
  • In a large bowl, combine the rice, celery, carrot, green pepper, cranberries and bulgur. In a small bowl, whisk the parsley, vinegar, olive oil, onion, water, sesame oil, honey, garlic and seasonings. Pour over rice mixture; toss gently to coat.
  • Arrange greens on salad plates. Top with rice mixture; sprinkle with almonds. Yield: 6 servings.

Nutritional Analysis: One serving (2/3 cup) equals 203 calories, 8 g fat (1 g saturated fat), 0 cholesterol, 227 mg sodium, 30 g carbohydrate, 5 g fiber, 5 g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 vegetable.

Originally published as Asian Bulgur Rice Salad in Light & Tasty February/March 2004, p37

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Asian Bulgur Rice Salad Recipe

Asian Bulgur Rice Salad

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