Leafy Bean Bulgur Orange Salad Recipes

LEAFY BEAN, BULGUR & ORANGE SALAD

Leafy Bean, Bulgur & Orange Salad image

Tabouli is so last season. Bulgur enters the scene with romaine, juicy oranges, garbanzo beans and balsamic dressing. Smart and beautiful.

Provided by My Food and Family

Categories Home

Time 50m

Yield Makes 8 servings, 1-1/2 cups each.

Number Of Ingredients 8

Ingredients

1-1/2 cups water
1/2 cup bulgur, uncooked
6 cups torn romaine lettuce
2 cups fresh green beans, cooked, cut in half
1 can (15.5 oz.) chickpeas (garbanzo beans), rinsed
2 navel oranges, peeled, halved lengthwise and cut crosswise into 1/4-inch-thick slices
6 green onions, sliced
1/2 cup KRAFT Balsamic Vinaigrette Dressing

Steps:

Bring water to boil in small saucepan; stir in bulgur. Cover; simmer on medium-low heat 15 min. or until water is absorbed. Cool, uncovered, 20 min.
Combine remaining ingredients in large bowl.
Add bulgur; mix lightly.

Nutrition Facts : Calories 170, Fat 5 g, SaturatedFat 0.5 g, TransFat 0 g, Cholesterol 0 mg, Sodium 160 mg, Carbohydrate 0 g, Fiber 7 g, Sugar 0 g, Protein 6 g

BULGUR AND LENTIL SALAD

Bulgur and Lentil Salad image

The best lentils for this hearty salad are French green lentils or black beluga lentils. They're more likely to stay intact while cooking than brown lentils.

Provided by Martha Rose Shulman

Categories easy, lunch, weekday, salads and dressings, main course, side dish

Time 45m

Yield Serves six

Number Of Ingredients 13

Ingredients

1 cup green or beluga lentils, rinsed and picked over
1 small onion, cut in half
2 garlic cloves, slightly crushed
1 bay leaf
Salt to taste
1 cup fine or medium bulgur
4 scallions, thinly sliced (more to taste)
4 to 6 radishes, thinly sliced
1 cup finely chopped parsley
2 to 4 tablespoons finely chopped fresh mint
1/3 cup fresh lemon juice
1 teaspoon cumin seeds, lightly toasted and ground
1/2 cup extra virgin olive oil

Steps:

Combine the lentils, onion, garlic and bay leaf in a saucepan, and add 2 to 3 cups water, enough to cover by an inch or two. Bring to a gentle boil, add salt to taste, reduce the heat, cover and simmer 25 minutes until tender but intact. Remove from the heat. Remove and discard the onion, garlic cloves and bay leaf. Drain.
Meanwhile, place the bulgur in a medium bowl, and add salt to taste. Cover with 2 cups hot or boiling water, and allow to sit for 20 to 25 minutes until most of the water is absorbed. Drain through a strainer and squeeze out the water.
Combine the lentils, bulgur, scallions, radishes, parsley and mint in a large bowl or salad bowl. Whisk together the lemon juice, cumin, salt and pepper to taste, and the olive oil. Toss with the salad, and serve.

Nutrition Facts : @context http, Calories 372, UnsaturatedFat 16 grams, Carbohydrate 43 grams, Fat 19 grams, Fiber 8 grams, Protein 12 grams, SaturatedFat 3 grams, Sodium 309 milligrams, Sugar 2 grams

BULGUR AND ORANGE SALAD

Bulgur and Orange Salad image

Want to add more whole grains to your family's meals? Here's one easy and delicious salad to try.

Provided by By Betty Crocker Kitchens

Categories Side Dish

Time 2h20m

Yield 4

Number Of Ingredients 11

Ingredients

1/3 cup uncooked bulgur
1 large orange, peeled and chopped (3/4 cup)
1 medium onion, chopped (1/2 cup)
1 small tomato, chopped (1/2 cup)
3/4 cup chopped fresh parsley
2 tablespoons lemon juice
2 teaspoons grated orange peel
2 teaspoons olive or vegetable oil
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon crushed red pepper flakes

Steps:

Cook bulgur as directed on package--except omit salt. In glass or plastic bowl, toss bulgur and all remaining ingredients.
Cover and refrigerate about 2 hours or until chilled.

Nutrition Facts : Calories 105, Carbohydrate 20 g, Cholesterol 0 mg, Fiber 4 g, Protein 3 g, SaturatedFat 0 g, ServingSize 1 Serving, Sodium 310 mg

BLACK BEAN BULGUR SALAD

Black Bean Bulgur Salad image

The only cooking in this easy bulgur salad is heating the broth and bulgur. You can adapt the recipe to your preference; if you want to add chopped cooked chicken, use chicken broth in place of vegetable broth. -Carole Resnick, Cleveland, Ohio

Provided by Taste of Home

Categories Dinner

Time 30m

Yield 4 servings.

Number Of Ingredients 13

Ingredients

1 cup bulgur
2 cups vegetable broth
1/4 cup orange juice
1/4 cup lime juice
1 jalapeno pepper, seeded and minced
2 tablespoons olive oil
1/4 teaspoon ground cumin
1 cup shredded carrots
3 tablespoons minced fresh cilantro
1 can (15 ounces) black beans, rinsed and drained
1 cup frozen corn, thawed
3/4 cup shredded Monterey Jack cheese
Sliced jalapeno pepper, optional

Steps:

Place bulgur and broth in a small saucepan; bring to a boil. Reduce heat; simmer, covered, until tender, 12-15 minutes. Transfer to a large bowl; cool slightly., For dressing, whisk together citrus juices, minced jalapeno, oil and cumin. Add 1/3 cup dressing to bulgur; stir in carrots and cilantro., To serve, divide bulgur mixture among 4 bowls. Top with beans, corn, cheese and, if desired, sliced jalapeno. Drizzle with remaining dressing.

Nutrition Facts : Calories 402 calories, Fat 14g fat (5g saturated fat), Cholesterol 19mg cholesterol, Sodium 688mg sodium, Carbohydrate 56g carbohydrate (6g sugars, Fiber 10g fiber), Protein 16g protein.

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