Nature's defense: Bulgur salad with dried apricots and mint

October 9, 2015

This fruity version of tabbouleh features dried fruit, colourful red pepper and sweet mint in a lightly spiced citrus dressing. Bulgur is one of the most convenient whole grains. It doesn't even need to be cooked, just soaked.

Plus, it raises blood sugar much less than rice does. Each portion brings you closer to attaining a healthy mix of recommended foods, including 1.3 servings of fruit, 0.7 serving of vegetables, 0.6 serving of whole grains, and 10 g of good fat.

Preparation time: 25 minutes

Cooking time: 20 minutes

Serves 6

Getting it together

  • 175 g (3/4 c) medium bulgur, rinsed
  • 125 g (1/2 c) dried apricots, diced
  • 75 g (1/3 c) pine nuts75 ml (1/3 c) orange juice
  • 45 ml (3 tbsp) cider vinegar
  • 1 small clove garlic, minced
  • 2 ml (1/2 tsp) ground cumin1 ml (1/4 tsp) ground coriander
  • 1 ml (1/4 tsp) salt or to taste
  • Freshly ground black pepper to taste
  • 3 tbsp (45 ml) extra-virgin olive oil
  • 375 g (1 1/2 c) red pepper, seeded and diced
  • 125 g (1/2 c) chopped scallions, white and green parts
  • 125 g (1/2 c) chopped fresh mint leaves

Getting started

  1. Bring 625 millilitres (2 1/2 cups) water to a boil in a small pot. Place the bulgur and apricots in a large bowl and add enough boiling water to cover them. Let stand for 20 minutes, then drain and press out excess water.
  2. Meanwhile, toast the pine nuts in a small dry skillet over medium-low heat, stirring constantly, until golden and fragrant, two to three minutes. Transfer pine nuts to a plate and let them cool.
  3. In a large bowl, whisk together the orange juice, the vinegar, the garlic, the cumin, the coriander, the salt and the pepper. Gradually whisk in the olive oil. Add the bulgur, the red pepper, the scallions and the mint and toss together to coat well. Serve at room temperature or chilled. This salad will keep, covered, in the refrigerator for several days.

Nutritional information per serving: 239 Calories, 5 g Protein, 29 g Carbohydrates, 13 g Fat, 1 g Saturated Fat, 6 g Fibre, 0 mg Cholesterol, 107 mg Sodium

Nature's defense: Bulgur salad with dried apricots and mint
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