Bulgur Salad with Dried Fruit

Prep Time: 15 Minutes Total Time: 45 Minutes

Servings: 6

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

Nutrition Analysis:

Per Serving:



Total Fat


Total Carbohydrate


Dietary Fiber









  1. 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.
  2. 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
    before serving.
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Recipes are intended for specific side effects common to people going through cancer treatment. Not all of these recipes are appropriate for every side effect.

This recipe is appropriate for people experiencing the following side effects:

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Excerpted from What to Eat During Cancer Treatment.
Copyright ©2009 American Cancer Society. cancer.org/bookstore