This savory bulgur salad is packed full of amazing, healthy ingredients:
Bulgur: This whole grain is cracked whole wheat. For gluten-free, don’t hesitate to substitute cooked quinoa or millet. They take a bit longer to cook (must be boiled), but use the same ratios of water and salt.
Kale: Though a bit overdone in recent years (kale chips, anyone?), kale is a powerhouse of dairy-free calcium, not to mention the other vitamins, minerals and antioxidants in this brilliantly green veggie.
Grapes: Packed with antioxidants and other polyphenols, grapes have been linked in studies to heart health, and it is believed that they help our bodies in many other ways, too.
Parsley: This is a little known healthy bone food, thanks to its rich Vitamin K content. Parsley also lends a good dose of Vitamins C and A to this bulgur salad.
Pecans: We often praise nuts for their beneficial oils, but pecans also boast a generous handful of heart-healthy antioxidants.
This bulgur salad recipe and image were shared with us by www.grapesfromcalifornia.com. They do offer more recipes on their website, but note that not all are dairy-free.
- 2 cups water
- 1 cup uncooked bulgur
- ½ teaspoon kosher salt
- 1 cup pecan halves, toasted and roughly chopped
- 2 cups seedless California grapes, halved
- 2 cups packed kale or Swiss chard leaves, finely slivered
- ½ cup Italian parsley, chopped
- ¼ cup scallions, thinly sliced
- ¼ cup lemon juice
- 2 tablespoons extra-virgin olive oil
- 2 teaspoons lemon zest, finely grated
- Pinch cayenne
- Salt and black pepper, to taste
- Bring 2 cups of water to a boil in a medium saucepan.
- Stir in bulgur and ½ teaspoon salt and remove from heat.
- Cover and let stand 20 minutes or until most of water is absorbed.
- Drain well and press to extract any excess water.
- Let cool and stir in the remaining ingredients.
- Season well with salt and black pepper, to taste.
- Serve room temperature or chilled.