Brussel Sprouts, Cranberry, and Bulgur Salad
Step up your salad game with this delicious dish, perfect for a gathering of friends or an easy lunch. Try substituting sunflower or pumpkin seeds for a nut-free option.
- Yield
- 5 Servings
- Serving size
- 1/5 of recipe
- Rating
- 1.80 of 5 (15 ratings)
Food groups
- Fruit: 1/4 cups
- Grains: 1/2 ounces
- Protein Foods: 1/2 ounces
- Vegetables: 1/2 cups
Ingredients
- 1/3 cup dried bulgur
- 1 cup boiling water
- 2 cups Brussels sprouts (1/2 pound)
- 1/2 cup dried cranberries
- 1/4 cup chopped nuts (any type)
- 1/4 cup orange juice
- 2 tablespoons vegetable oil
- 2 tablespoons vinegar
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Directions
- Wash hands with soap and water.
- Cover bulgur with boiling water and let stand until soft, about 30 minutes.
- Pour off any excess water.
- Rinse and trim Brussels sprouts.
- Cut in half lengthwise then slice crosswise into thin strips.
- In a large bowl combine bulgur, Brussels sprouts, cranberries and nuts.
- In a small bowl or jar with a lid, combine orange juice, oil, vinegar, salt and pepper.
- Mix or shake well.
- Pour dressing over salad and serve.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 193.09 |
| Total Fat | 9.93 g |
| Saturated Fat | 1.19 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 5 g |
| Linoleic Acid | 4 g |
| α-Linolenic Acid | 0.9 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 25.64 g |
| Dietary Fiber | 4.38 g |
| Total Sugars | 13.63 g |
| Added Sugars included | 9 g |
| Protein | 3.42 g |
| Calcium | 30 mg |
| Potassium | 229 mg |
| Sodium | 132.16 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 33 mg |
| Phosphorus | 65 mg |
| Selenium | 1 mg |
| Zinc | 1 mg |
| Vitamin A | 14 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 34 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 72 mcg |
| Folate | 38 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 14 mg |
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Source
Recipe by: Food Hero — Oregon State University Cooperative Extension Service
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/brussel-sprouts-cranberry-and-bulgur-salad. Federal works are public domain in the United States.