0334kcal[9.2] Bulgur Salad with Carrots and Almonds

Name: *0334kcal[9.2]* Bulgur Salad with Carrots and Almonds
Prep time: 1 h 45 min
Total time: 1 h 45 min
Cuisine: Middle Eastern
Ingredients: 1 ½ cups medium-grind bulgur (rinsed); 1 cup water; 2 lemons (juiced, 6 tbsp); ⅓ cup extra-virgin olive oil; ½ tsp cumin (ground); ⅛ tsp cayenne pepper; 4 carrots (peeled and shredded); 3 scallions (sliced thin); ½ cup sliced almonds (toasted); ⅓ cup mint (fresh, chopped); ⅓ cup cilantro (fresh, minced); Salt (to taste); Pepper (to taste)

2 steps

Prep:1h 45min

The Complete Mediterranean Cookbook Bulgur is a staple ingredient across the Mediterranean for its nutty flavor and versatility, acting as a nutritious, hearty medium for delivering big, bold flavors. To bulk up this simple cereal into a satisfying salad, we started by softening the bulgur in a mixture of water, lemon juice, and salt for an hour and a half until it had the perfect chew and was thoroughly seasoned. Fresh mint, cilantro, and scallions made our salad crisp and bright, and cumin and cayenne added depth of flavor to our simple lemon vinaigrette. Sweet shredded carrots nicely accented the rich, nutty taste of the bulgur, and toasted almonds provided complementary crunch. We also decided to develop another version of our salad with sweet, juicy grapes and tangy feta. When shopping, do not confuse bulgur with cracked wheat, which has a much longer cooking time and will not work in this recipe.

Updated at: Thu, 17 Aug 2023 05:05:25 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories333.7 kcal (17%)

Total Fat20.3 g (29%)

Carbs34.7 g (13%)

Sugars3.1 g (3%)

Protein7.7 g (15%)

Sodium163.2 mg (8%)

Fiber7.3 g (26%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

1 ½ cupsbulgur

medium-grind, rinsed

1 cupwater

2lemons

juiced

⅓ cupextra-virgin olive oil

½ tspcumin ground

⅛ tspcayenne pepper

½ cupalmonds

⅓ cupmint

⅓ cupcilantro

Instructions

Step 1

Combine bulgur, water, ¼ cup lemon juice, and ¼ teaspoon salt in bowl. Cover and let sit at room temperature until grains are softened and liquid is fully absorbed, about 1½ hours.

Step 2

Whisk remaining 2 tablespoons lemon juice, oil, cumin, cayenne, and ½ teaspoon salt together in large bowl. Add bulgur, carrots, scallions, almonds, mint, and cilantro and gently toss to combine. Season with salt and pepper to taste. Serve.