October 25, 2020

Recipe: Mandarin Bulgur Salad

No need for dressing on this moist, flavorful dish

mandarin bulgar salad with oranges

Here’s another tasty, yet easy salad that doesn’t require dressing because it is already moist and bursting with flavor in its own right. Bulgur is a great source of fiber.


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  • 3 cups romaine
  • ½ cup cooked bulgur
  • ¼ cup chopped red onion
  • ½ cup garbanzo beans, cooked (canned okay, but rinse and drain)
  • ½ cup canned mandarin oranges, canned in juice,
  • 6 to 8 large strawberries, sliced (about ¼ pound), or about 1 cup of frozen strawberries, thawed
  • 2 tablespoons chopped walnuts or walnut pieces


  1. Wash, dry and chop lettuce; place in a salad bowl or on a salad plate.
  2. Top with bulgur, onion and garbanzo beans.
  3. Arrange mandarin orange slices and sliced strawberries on top; sprinkle with walnuts.

Nutritional information per serving

Serves one

Calories: 425 (26 percent of calories as fat)
Fat: 12.8 g
Saturated fat: 1.3 g
Protein: 17 g
Carbohydrates: 67 g
Fiber: 16.8 g
Cholesterol: 0 mg
Potassium: 1054 mg
Sodium: 26 mg
Omega 3 fatty acids: 1.6 g

Source: Recipe developed and copyrighted by Kristine Napier, MPH, RD, LD. Reprinted with permission from Nutrio.com


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