Bulgur Salad with Orange, Dates and Mint
Prep Time
20 mins
Cook Time
10 mins
Total Time
30 mins
This salad uses whole grain bulgur, which can be found at most large supermarkets. If you need to eat gluten-free, you could substitute a whole grain jasmine or basmati rice. In addition to the nutrition, the whole grains add a better texture to this salad.
Servings: 4 as main dish; 6-8 as side dish
Ingredients
- 1 cup / 250 ml medium whole grain bulgur
- 1/2 cup / 125 ml coarsely chopped dates about 10 dried dates
- 2 cups / 500 ml orange juice
- 1 tablespoon / 15 ml honey
- 1/2 onion about 1/2 cup / 125 ml, finely chopped
- 1/2 tablespoon / 7.5 ml olive oil
- 1 teaspoon / 5 ml cinnamon
- 1/2 teaspoon / 2.5 ml salt
- 1/4 teaspoon / 1.25 ml pepper
- 1/2 cup / 125 ml coarsely chopped walnuts
- 2 tablespoons / 30 ml chopped fresh mint
- 1/4 cup / 60 ml pomegranate seeds
- 1/4 cup / 60 ml crumbled feta
Instructions
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Place bulgur and dates in a large mixing bowl.
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Combine orange juice and honey in separate bowl or pan, and heat to boiling point in microwave or on stove.
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Pour heated juice over bulgur and let sit for 15-20 minutes so that the bulgur absorbs the juice.
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While bulgur is soaking, heat a frying pan over medium heat.
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Add olive oil and coat pan. Add chopped onion and cook until softened. Do not let the onions brown. If they start to brown, turn down the heat.
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Add cinnamon to pan and stir to coat the onions. Add salt and pepper and cook for about 1 minute.
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Remove onions from pan. Add walnuts and stir frequently over medium heat until the nuts are lightly toasted, about 3 minutes.
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Add onions, nuts and chopped mint to soaked bulgur. Toss gently and fluff with a fork.
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Let cool completely, then place in serving dish.
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Top with pomegranate seeds and feta.
Recipe Notes
Dairy free alternative: Instead of feta, you can use 2-4 tablespoons of sliced Kalamata olives or other black olives. The saltiness from the feta or olives gives a nice balance to the salad.