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Whether it's health or taste you're after, it doesn't get any better than this --bulgur, beans, tomatoes pine nuts and olive oil team up in this vegetarian main dish salad. CW's food editor, Wendy Stenman, created this just for The Healthy Kitchen.
Nutritional Facts 1 cup equals 298 calories, 17 g fat (3 g saturated fat), 7 mg cholesterol, 657 mg sodium, 31 g carbohydrate, 8 g fiber, 10 g protein.
Originally published as Mediterranean Bulgur Salad in Country Woman January/February 2007, p37
Pine NutsAlso know as pignolia or pinon, the pine nut is the small seed from one of several pine tree varieties. They are small elongated ivory-colored nuts measuring about 3/8 inch long and having a soft texture and a buttery flavor. Frequently used in Italian dishes and sauces such as pesto, pine nuts are often toasted to enhance their flavor.
Also know as pignolia or pinon, the pine nut is the small seed from one of several pine tree varieties. They are small elongated ivory-colored nuts measuring about 3/8 inch long and having a soft texture and a buttery flavor. Frequently used in Italian dishes and sauces such as pesto, pine nuts are often toasted to enhance their flavor.
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Reviewed on May. 08, 2011 by aelfgifu
I tried another recipe before finding this one. The changes I made to the other recipe make it much like this one.Rather than cook the bulgur I just brought the broth to a boil, added the grain and let it set for an hour.To the broth I added a tsp. of fresh rosemary, minced and the zest of two lemons.I didn't have a cucumber or green onions. To add bulk I added a can of artichoke hearts (not in oil).I also did not add any cheese.I am looking forward to making this again with the addition of nuts.All in all a tasty dish.
I tried another recipe before finding this one. The changes I made to the other recipe make it much like this one.
Rather than cook the bulgur I just brought the broth to a boil, added the grain and let it set for an hour.
To the broth I added a tsp. of fresh rosemary, minced and the zest of two lemons.
I didn't have a cucumber or green onions. To add bulk I added a can of artichoke hearts (not in oil).
I also did not add any cheese.
I am looking forward to making this again with the addition of nuts.
All in all a tasty dish.
Reviewed on Feb. 28, 2011 by PB2
I didn't wait for the bulgur to cool, but mixed this salad up and served it warm. I didn't have feta cheese, but used shredded mozzarella. Later, we tryed the salad cold with shredded Swiss cheese. This is an excellent, healthy salad. I'm keeping this recipe. My only question is, did I have to cook the bulgur? A recipe on the sack of bulgur, said to soak the bulgur in water for an hour before using it.
Reviewed on Feb. 06, 2011 by beccabobo
This is one of the best dishes I've ever eaten in my life. It reminds me of a yummy grain salad from Earth Fare or something.I made it with a few changes, due to what I had in the house at the time. I plan to keep those changes next go around.Perfect to eat with Martha Stewart's Curried Carrot Soup. Google that one for the recipe. :)-Only 4 green onions-Only 4 Tbs. of oil-Cilantro instead of parsley-Crushed almonds instead of pine nuts-Chicken broth instead of veggie
This is one of the best dishes I've ever eaten in my life. It reminds me of a yummy grain salad from Earth Fare or something.
I made it with a few changes, due to what I had in the house at the time. I plan to keep those changes next go around.
Perfect to eat with Martha Stewart's Curried Carrot Soup. Google that one for the recipe. :)
-Only 4 green onions
-Only 4 Tbs. of oil
-Cilantro instead of parsley
-Crushed almonds instead of pine nuts
-Chicken broth instead of veggie
Reviewed on Mar. 14, 2010 by Isolda
I had to leave out the pine nuts because of a family member's allergy to them. I thought: What can I replace them with? I decided on chopped pistachios, which are Mediterranean. The substitution was a success; everyone loved this salad.
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