Bulgur Salad with Dried Fruit
Prep Time: 15 Minutes Total Time: 45 Minutes
Bulgur, also known as cracked wheat, is one of the most fiber-rich grains. Another plus—unlike
other grains, it doesn’t require a long cooking time. It only needs to be rehydrated in boiling
water for about a half-hour.
Get all the other ingredients ready while the bulgur soaks. If you have some fresh Italian parsley on hand, chop ¼ cup of it and sprinkle over the salad before serving.
If you don’t have the time or inclination to squeeze an orange, you can use a high-quality 100 percent orange juice that is freshly squeezed (not from concentrate). Be sure to buy juice that is pasteurized.
- 1 cup bulgur
- 1 cup boiling water
- 1/2 apple, chopped
- 1/4 cup dried sweetened cranberries
- 1/4 cup golden or brown raisins
- 2 scallions, thinly sliced
- 2 tablespoons chopped fresh mint
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 2 tablespoons fresh orange juice or high-quality store-bought orange juice
- Salt and freshly ground black pepper
- 2 tablespoons slivered almonds, lightly toasted, optional
- In a heatproof bowl, combine the bulgur and water and let
stand for 30 minutes. If the mixture is absorbing the water too
quickly, add 1 tablespoon or more water.
- When the bulgur is tender, add the apple, cranberries,
raisins, scallions, and mint. In a bowl, combine the olive oil,
lemon juice, and orange juice. Add to the salad and stir
gently to incorporate. Season with salt and pepper. Cover
and refrigerate for at least 1 hour. Add the almonds just
Discount code for 15% off: ACS15
Excerpted from What to Eat During Cancer Treatment.
Copyright ©2009 American Cancer Society. cancer.org/bookstore