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Fruit-and-Bulgur Salad Recipe

Fruit-and-Bulgur Salad Recipe

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Ingredients

Count

Nutrition

240

Calories

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Ingredients:

Serving

3 cups water
1/2 cup yellow split peas
3/4 cup uncooked bulgur or cracked wheat
3/4 cup boiling water
1 cup chopped red delicious apple
1/4 cup dried cranberries
1/4 cup chopped pitted dates
1/4 cup plain low-fat yogurt
2 tbsp lemon juice
1/4 tsp salt
1/4 tsp curry powder
1 (11-oz) can mandarin oranges in light syrup, drained
5 tbsp chopped almonds, toasted

Directions:

Bring 3 cups water and split peas to a boil in a saucepan. Reduce heat; cook, uncovered, 30 minutes or just until split peas are tender. Drain well; set aside.
Combine bulgur and 3/4 cup boiling water in a large bowl. Cover and let stand 30 minutes. Add peas, apple, cranberries, and dates; stir well.
Combine yogurt, lemon juice, salt, and curry, and add to bulgur mixture, stirring well. Gently stir in oranges. Top salad with toasted almonds.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	240.28 Kcal (1006 kJ)
Calories from fat	55.46 Kcal
		% Daily Value*
Total Fat	6.16g	9%
Cholesterol	2.36mg	1%
Sodium	304.99mg	13%
Potassium	373.76mg	8%
Total Carbs	42.5g	14%
Sugars	16.28g	65%
Dietary Fiber	6.95g	28%
Protein	7.45g	15%
Vitamin C	3.9mg	7%
Iron	1.4mg	8%
Calcium	84.1mg	8%

Amount Per 100 g
Calories	80.37 Kcal (336 kJ)
Calories from fat	18.55 Kcal
		% Daily Value*
Total Fat	2.06g	9%
Cholesterol	0.79mg	1%
Sodium	102.02mg	13%
Potassium	125.02mg	8%
Total Carbs	14.22g	14%
Sugars	5.44g	65%
Dietary Fiber	2.32g	28%
Protein	2.49g	15%
Vitamin C	1.3mg	7%
Iron	0.5mg	8%
Calcium	28.1mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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