Bulgar & Feta Salad (low-fat)

Wonderful, nutritious Bulgar. Because of this hearty, nutrient dense grain, this Bulgar & Feta Salad is a meal in itself. Bulgar is a great source of manganese, fiber and protein. This salad is bursting with flavor and will hold up great for leftovers. 
Original recipe from Nutrition Action.

Serves 4

Ingredients

  • 1.5 cups water
  • ¾ cup bulgur
  • 1 tablespoon extra-virgin olive oil (I think it needs 2 tablespoons)
  • ½ hothouse cucumber, diced
  • ¼ cup sun-dried tomatoes, diced
  • 2 scallions, thinly sliced
  • ½ cup reduced-fat crumbled feta cheese
  • 2 tablespoons lemon juice, more to taste (I prefer 3 tablespoons)
  • I like to add 1/2 teaspoon salt 
  • Freshly ground black pepper

Directions

  1. In a small pot, bring 1½ cups of water and 1/2 teaspoon salt to a boil.
  2. Stir in the bulgur, turn off the burner, and cover the pot. Allow the bulgur to steep for 10 minutes, then drain and put into a large bowl.
  3. Toss the bulgur with the oil and aloe to cool for a few minutes.
  4. Stir in the cucumber, sun-dried tomatoes, scallions, and feta. Season with the lemon juice and plenty of pepper.

Nutrition Information:
Per Serving—
Calories: 180
Sodium: 260 mg
Total Fat: 7 g
Saturated Fat: 2 g
Carbohydrates: 24 g
Protein: 8 g
Fiber: 6 g

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.