Bulgur Salad with Carrots, Mint, and Raisins

On dine chez NanouReviews(1)
Wanda P.: "This whole wheat salad is a tasty treat. I love t…" Read More
9Ingredients
390Calories
45Minutes

Farm-to-table freshness comes through this lip-smacking robust salad made of Autumn spices and flavors. Pumpkin seeds, roasted hazelnuts, and raisons deepen the flavor profile and add savory tones to the bulgur, a thick grainy cereal primarily found in Middle-Eastern and Indian cooking. Cooking bulgur in low sodium chicken broth will soften and puff up the grain, locking in moisture; in addition, the vegetables will steam, keeping their flavor and nutritional values. Boost the earthy flavors by adding mint, sunflower oil, and lemon to the dish. After stewing for 20 to 30 minutes, this fluffy salad is ready to be served.

Ingredients

  • 600 grams bulgur
  • 140 grams raisins
  • 100 grams roasted hazelnuts (crushed)
  • 1 liter chicken broth
  • 4 carrots
  • 100 grams pumpkin seeds
  • 1 lemon
  • 5 tablespoons sunflower oil
  • 25 mint leaves (chopped)

Directions

  1. Place the bulgur and raisins in a large bowl, add the hot broth, and cover with plastic wrap for 20 to 30 minutes.
  2. Mix with a fork ensuring the broth has been well absorbed swelling the bulgur and raisins.
  3. Peel and grate the carrots.
  4. Add the grated carrots to the salad with pumpkin seeds, hazelnuts, lemon juice and sunflower oil.
  5. Mix and adjust the seasoning to taste, and add the chopped mint.
  6. Keep cool until ready to serve.
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NutritionView more

390Calories
Sodium3%DV60mg
Fat20%DV13g
Protein25%DV13g
Carbs21%DV62g
Fiber52%DV13g

PER SERVING *

Calories390Calories from Fat120
% DAILY VALUE*
Total Fat13g20%
Saturated Fat1.5g8%
Trans Fat
Cholesterol
Sodium60mg3%
Potassium610mg17%
Protein13g25%
Calories from Fat120
% DAILY VALUE*
Total Carbohydrate62g21%
Dietary Fiber13g52%
Sugars10g20%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Reviews(1)

Yummly User
Wanda P. 9 Jul 2015
This whole wheat salad is a tasty treat. I love the mint paired with raisins and carrots. I think it goes just great with a leg of lamb.