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Asian Bulgur Rice Salad Recipe

Asian Bulgur Rice Salad Recipe

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
TOTAL TIME: Prep: 15 min. + standing YIELD:6 servings

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

  • 1. 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.
  • 2. 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.
  • 3. Arrange greens on salad plates. Top with rice mixture; sprinkle with almonds. Yield: 6 servings.

Nutritional Facts

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.