October 26, 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.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

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

Advertisement

Related Articles

Kale salad with chicken avocados artichokes tomatoes and bacon
September 20, 2022
Recipe: California Kale Cobb Salad

Colorful, hearty and tasty!

Fennel, orange and mint salad
August 30, 2022
Recipe: Fennel, Orange and Mint Salad

Simple and flavorful, this salad is sure to impress

A salad in a white bowl containing watermelon, tomatoes, corn, cucumbers and almonds
August 23, 2022
Recipe: Watermelon Salad With Cucumber, Tomato and Almonds

A surprisingly delicious combination

Cucumbers with sesame seeds in white bowl with fork.
August 16, 2022
Recipe: Sesame Cucumber Salad

Simple and satisfying!

Cantaloupe slices sitting on a cutting board
August 4, 2022
Recipe: Cantaloupe and Tomato Salad

Add some color to your summer table

Lentils, tomatoes and apples in a salad bowl.
July 26, 2022
Recipe: Lentil Salad With Tomatoes and Apples

Flavor, fiber and crunch!

Thai lettuce bowls
May 24, 2022
Recipe: Thai Lettuce Cups With Spicy Cashew Dressing

Take your salad from nice to knockout!

Trending Topics

group of hands holding different beverages
November 14, 2023
10 Myths About Drinking Alcohol You Should Stop Repeating

Coffee won’t cure a hangover and you definitely shouldn’t mix your cocktail with an energy drink

Person applies moisturizer as part of their skin care routine after a shower.
November 10, 2023
Korean Skin Care Routines: What You Need To Know

Focus on the philosophy — replenishing and respecting your skin — not necessarily the steps

glass of cherry juice with cherries on table
November 8, 2023
Sleepy Girl Mocktail: What’s in It and Does It Really Make You Sleep Better?

This social media sleep hack with tart cherry juice and magnesium could be worth a try

Ad