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Broccoli Mushroom Bulgur Salad

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Broccoli Mushroom Bulgur Salad

A Broccoli Mushroom Bulgur Salad with a hint of sweet and sour essence is a delightful and healthy dish that combines the earthy flavors of broccoli and mushrooms with the nutty taste of bulgur. The salad is then elevated with a tantalizing sweet and sour dressing that adds a burst of flavor to every bite.

 

Yield

4 servings

Prep

5 min

Cook

5 min

Ready

2 hrs
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

What is bulgur?

Bulgur is a delicious and nutritious whole wheat grain that's been around for ages, and it's a staple in Middle Eastern and Mediterranean cuisine.

Bulgur is a real overachiever when it comes to nutrition. It's packed with fiber, protein, iron, and vitamin B6.

Plus, it's an excellent source of complex carbohydrates, which means it'll keep you feeling full and satisfied for longer.

Bulgur is made from parboiled, dried, and ground wheat berries.

Where to buy bulgur?

Buy bulgur online here

Broccoli Mushroom Bulgur Salad

How to cook bulgur?

Cooking bulgur is actually quite simple. You can use bulgur in a variety of dishes, like pilafs, salads, and soups.

Remember to rinse it first to remove any debris, then cook it in boiling water or broth for about 10-15 minutes.

Once it's done, fluff it with a fork and enjoy!

Broccoli Mushroom Bulgur Salad

Ingredients

Amount Measure Ingredient Features
¼ cup sugar
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½ teaspoon salt
optional
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1 teaspoon paprika
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1 teaspoon celery seeds
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1 teaspoon onion powder
or 2 tsp onion flakes
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cup white wine vinegar
or cider
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¾ cup water
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1 cup cracked wheat (bulgur)
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1 each broccoli florets
head, cut into florets
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1 pound mushrooms
thinly sliced
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2 tablespoon scallions, spring or green onions
tops, shredded, finely choppd
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Ingredients

Amount Measure Ingredient Features
59 ml sugar
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2.5 ml salt
optional
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5 ml paprika
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5 ml celery seeds
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5 ml onion powder
or 2 tsp onion flakes
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79 ml white wine vinegar
or cider
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177 ml water
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237 ml cracked wheat (bulgur)
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1 each broccoli florets
head, cut into florets
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453.6 g mushrooms
thinly sliced
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3E+1 ml scallions, spring or green onions
tops, shredded, finely choppd
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Directions

Cooking bulgur

In a small saucepan placed over medium-high heat, add the water, vinegar, sugar, paprika, celery seed, onion powder and salt. Bring to a boil and turn off the heat.

Sugar, paprika, celery seed, onion powder and salt in a pot

Add the bulgur, stir, tightly cover and, allow to steep for 45 to 60 minutes.

Bulgur in measuring cup ready for adding to pot

You may optionally wish to very lightly steam the broccoli and mushrooms for just a few minutes but make sure to keep them on the crisp side of cooked.

Making bulgur salad

Toss the bulgur mixture with the mushrooms and broccoli. Chill for at least an hour or two, or overnight.

Serve cold, sprinkled with green onion tops sliced on the bias for garnish.

Broccoli Mushroom Bulgur Salad



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 231g (8.1 oz)
Amount per Serving
Calories 2015% from fat
 % Daily Value *
Total Fat 1g 2%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 311mg 13%
Total Carbohydrate 15g 15%
Dietary Fiber 8g 32%
Sugars g
Protein 16g
Vitamin A 6% Vitamin C 6%
Calcium 3% Iron 11%
* based on a 2,000 calorie diet How is this calculated?
 

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