Best Leafy Bean Bulgur Orange Salad Recipes

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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

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

GREEN BEAN AND ORANGE SALAD



Green Bean and Orange Salad image

Provided by Food Network Kitchen

Categories     side-dish

Time 30m

Yield 4 servings

Number Of Ingredients 0

Steps:

  • Cook 1 1/2 pounds green beans in salted boiling water until crisp-tender, 2 minutes. Drain and transfer to a bowl of ice water to cool, then drain and pat dry. Whisk 2 tablespoons each sherry vinegar and orange juice, 2 teaspoons dijon mustard and 1/2 teaspoon kosher salt in a large bowl; whisk in 1/4 cup olive oil. Add 1 thinly sliced shallot and let sit 10 minutes. Add the green beans, 2 heads torn frisée, the segments of 2 oranges and 1/3 cup chopped toasted pistachios; season with salt and pepper and toss.

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

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.

MEDITERRANEAN BULGUR SALAD



Mediterranean Bulgur Salad image

Whether it's nutritioin or taste you're after, it doesn't get any better than this. Bulgur, beans, tomatoes, pine nuts and olive oil team up in this vegetarian main dish salad. -Taste of Home Test Kitchen, Milwaukee, Wisconsin

Provided by Taste of Home

Categories     Lunch     Side Dishes

Time 35m

Yield 9 servings.

Number Of Ingredients 13

3 cups vegetable broth
1-1/2 cups uncooked bulgur
6 tablespoons olive oil
2 tablespoons lemon juice
2 tablespoons minced fresh parsley
1/2 teaspoon salt
1/4 teaspoon pepper
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
2 cups halved cherry tomatoes
1 cup chopped cucumber
8 green onions, sliced
1 package (4 ounces) crumbled feta cheese
1/2 cup pine nuts, toasted

Steps:

  • In a large saucepan, bring broth and bulgur to a boil over high heat. Reduce heat; cover and simmer for 20 minutes or until tender and broth is almost absorbed. Remove from the heat; let stand at room temperature, uncovered, until broth is absorbed. , In a small bowl, whisk the oil, lemon juice, parsley, salt and pepper. , In a large serving bowl, combine the bulgur, beans, tomatoes, cucumber and onions. Drizzle with dressing; toss to coat. Sprinkle with cheese and pine nuts.

Nutrition Facts : Calories 298 calories, Fat 17g fat (3g saturated fat), Cholesterol 7mg cholesterol, Sodium 657mg sodium, Carbohydrate 31g carbohydrate (4g sugars, Fiber 8g fiber), Protein 10g protein.

CRUNCHY BULGUR SALAD



Crunchy bulgur salad image

A vibrant summer salad with radishes, edamame beans, peppers, almonds and herbs, drizzled with a citrus dressing

Provided by Charlie Clapp

Categories     Lunch

Time 25m

Number Of Ingredients 9

200g bulgur wheat
150g frozen edamame (podded)
2 Romano peppers , sliced into rounds, seeds removed
150g radishes , finely sliced
75g whole blanched almonds
small bunch mint , finely chopped
small bunch parsley , finely chopped
2 oranges
3 tbsp olive oil

Steps:

  • Cook the bulgur following pack instructions, then drain and tip into a large serving bowl to cool. Meanwhile, put the edamame beans in a small bowl, pour over boiling water, leave for 1 min, then drain. Put in a serving bowl with the peppers, radishes, almonds, mint and parsley.
  • Peel one orange, carefully cut away the segments and add to the bowl. Squeeze the juice of the other into a jam jar with the oil. Season well and shake to emulsify. If you're following our Healthy Diet Plan - separate the salad into four bowls or lunchboxes, pour half of the dressing onto the two portions being eaten today and store the remainder in the fridge for a later day. The salad will keep in the fridge for 2 days.

Nutrition Facts : Calories 483 calories, Fat 22 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 50 grams carbohydrates, Sugar 11 grams sugar, Fiber 9 grams fiber, Protein 17 grams protein

BULGUR & BROAD BEAN SALAD WITH ZESTY DRESSING



Bulgur & broad bean salad with zesty dressing image

A light salad with plenty of green vegetables, a chilli lime dressing, fresh mint and grains to pack into a lunchbox

Provided by Lucy Netherton

Categories     Lunch, Main course

Time 25m

Number Of Ingredients 11

50g bulgur wheat
85g frozen broad bean , defrosted and podded, if you like
6 sugar snap pea , halved lengthways
4 radish , thinly sliced
½ small red onion , thinly sliced
small handful mint leaves
zest and juice 1 lime
½ small red chilli , deseeded and chopped
1 tbsp extra-virgin olive oil
1 tsp white wine vinegar
1 tsp clear honey

Steps:

  • Cook the bulgur wheat following pack instructions, adding the broad beans for the final 2 mins. Cool under cold running water, drain well, then toss with the sugar snap peas, radishes and red onion.
  • Whisk together the dressing ingredients with some seasoning and toss through the salad. Scatter with the mint leaves.

Nutrition Facts : Calories 443 calories, Fat 13 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 62 grams carbohydrates, Sugar 16 grams sugar, Fiber 11 grams fiber, Protein 17 grams protein, Sodium 0.1 milligram of sodium

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