Recipe: Mandarin Bulgur Salad

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.

Ingredients

• 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,
  drained
• 6 to 8 large strawberries, sliced (about ¼ pound), or about 1 cup of frozen strawberries, thawed
• 2 tablespoons chopped walnuts or walnut pieces

Directions

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