Saturday, October 13, 2012

Blueberry Bulgar Salad

Ingredients:
  • 1/2 cup Bulgar wheat
  • 1-1/2 cups fresh blueberries
  • 4 oz reduced-fat feta, crumbled (1 cup)
  • 1/2 cup chopped toasted walnuts
  • 1/2 cup chopped fresh parsley
  • 1/4 cup chopped fresh basil
  • 1/4 cup diced red bell pepper
  • 1 tablespoon finely diced red onion



Dressing:
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons balsamic vinegar
  • 1/2 teaspoon sugar
  • 1/2 teaspoon Dijon mustard
  • 2 tablespoons extra virgin olive oil

Directions:
  1. For the salad, place Bulgar in a large bowl. Add 3/4 cup boiling water; stir. Cover tightly; let stand 15 minutes or until tender. Drain excess water.
  2. Add blueberries, feta, walnuts, parsley, basil, bell pepper and onion to Bulgar; mix gently. Set aside.
  3. For the dressing, in a small bowl whisk together lemon juice, vinegar, sugar and mustard. Whisk in oil; season with salt and pepper to taste. Drizzle on salad; toss to coat. Cover and refrigerate at least 1 hour before serving.
Serves 8. 165 calories per serving. 7 g fat, 2 g saturated fat, 3 g fiber, 7 g protein.

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