Mediterranean Vegetable Bulgur Salad

This make-ahead side gives a nod to nutrition and convenience.

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Servings 12

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ingredients 11
Prep Time 10 min
Total Time 45 min

Ingredients

2: cups boiling water

1 1/2: cups uncooked bulgur

1 1/2: cups water

2: cups fresh broccoli florets

1: cup grape tomatoes

1/2: cup shredded carrot

1: cup crumbled feta cheese (4 oz)

2: tablespoons chopped fresh parsley

1/2: teaspoon salt

1: can (15 oz) Progresso® chick peas (garbanzo beans), drained

1/2: cup Greek or Italian dressing

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Directions

1 In large bowl, pour 2 cups boiling water over bulgur. Let stand 30 minutes.
2 In 2-quart saucepan, heat 1 1/2 cups water to boiling; add broccoli. Cook 1 minute; drain and rinse in cold water.
3 Stir broccoli and remaining ingredients into bulgur. Serve immediately, or cover and refrigerate up to 4 hours before serving.

EXPERT TIPS

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Expert Tips

Flavored feta cheese, such as herb-flavored, can be substituted for the regular feta cheese.

Bulgur is whole wheat that has been cooked, dried and then broken into coarse fragments. You’ll find it shelved along with the other grains at your grocery store.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 190
Calories from Fat: 60),

% Daily Value

Total Fat: 7g; 7%
(Saturated Fat 2g, 2% Trans Fat 0g 0% ),
Cholesterol: 10mg; 10%;
Sodium: 360mg; 360%;
Total Carbohydrate: 25g; 25%
(Dietary Fiber 6g 6% Sugars 3g 3% ),
Protein: 7g; 7%

% Daily Value*:

Vitamin A: 20%;
Vitamin C: 30%;
Calcium: 8%;
Iron: 8%;

Exchanges:

1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;