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Food & Health : Cooking & Packing Last Updated: Apr 20, 2011 - 9:38:09 AM


Healthy Recipes: Pumpkinseed Bulgur Salad
By Aicr.org
Oct 28, 2008 - 9:56:19 AM

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It’s No Trick-This Salad is Truly a Treat

Bulgur Salad
Have a few extra pumpkin seeds after carving that jack-o-lantern? Toast them and toss them into this delicious salad that packs whole-grains, vegetables and fruit into one dish. Whole-grain bulgur wheat is high fiber and a source of cancer-protective phytochemicals. The mix of tangy lemon and apple flavors coupled with sweet carrots and juicy bell pepper make this a balanced dish that’s great for a quick lunch.

Pumpkinseed Bulgur Salad

1 cup uncooked whole-grain bulgur wheat
2 cups boiling water
1/2 cup diced carrots
1 medium orange bell pepper, finely chopped
1 cup canned unsalted chickpeas (or regular canned variety, rinsed and drained)
1 small Granny Smith apple, peeled and finely chopped
1 cup loosely packed minced parsley
1/3 cup golden raisins
Juice of 1 small lemon
2 tsp. extra virgin olive oil
Salt and freshly ground black pepper, to taste
3 Tbsp. toasted pumpkin seeds, coarsely chopped

Place bulgur in large bowl. Add boiling water. Let stand until al dente, about 20 minutes.

Meanwhile, steam carrots in a small amount of water in microwave oven or on stove-top until tender, then set aside to cool. Drain bulgur in strainer, pressing gently to remove most of the moisture. Transfer bulgur to serving bowl. Stir in carrots, bell pepper, chickpeas, apple, parsley and raisins. In a small bowl, whisk together lemon juice and oil.

Drizzle dressing over the salad while tossing with a fork to mix in well. Season with salt and pepper, to taste. Just before serving, mix in pumpkin seeds.

Makes 6 servings.

Per serving: 230 calories, 5 g total fat (1 g saturated fat), 39 g carbohydrate,
8 g protein, 8 g dietary fiber, 120 mg sodium.

Combined Federal Campaign: Designate AICR #11420





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