Tangy Bulgur Salad Recipe


Difficulty LevelEasyHealth IndexAverage
Main Ingredient


 Condensed chicken broth10 3⁄4 Ounce (1 Can)
 Bulgur wheat3⁄4 Cup (12 tbs), uncooked
 Chopped parsley1⁄2 Cup (8 tbs)
 Tomato1 Medium, seeded and chopped
 Lemon juice1⁄2 Cup (8 tbs)
 Olive oil/Vegetable oil1⁄4 Cup (4 tbs)
 Chopped mint/1 teaspoon dried mint leaves, crushed1 Tablespoon
 Pepper1⁄4 Teaspoon
 Lettuce leaves4

Nutrition Facts

Serving size: Complete recipe

Calories 1006 Calories from Fat 526

% Daily Value*

Total Fat 59 g91.1%

Saturated Fat 7.8 g39.1%

Trans Fat 0 g

Cholesterol 15.4 mg

Sodium 2428.2 mg101.2%

Total Carbohydrates 110 g36.5%

Dietary Fiber 25.1 g100.6%

Sugars 10.2 g

Protein 20 g40.5%

Vitamin A 118.4% Vitamin C 172.8%

Calcium 13.3% Iron 30.7%

*Based on a 2000 Calorie diet


1. In 1 1/2-quart microwave-safe casserole, stir together broth and bulgur. Cover with lid; microwave on high 6 minutes or until liquid is absorbed and bulgur is tender, stirring once during cooking.
2. Stir in parsley, chopped tomato, lemon juice, oil, mint and pepper. Cover; refrigerate until serving time, at least 4 hours.
3. Line serving plate with lettuce and tomato slices. Spoon bulgur mixture over tomato slices. Garnish with additional fresh mint leaves.