Blueberry and Feta Bulgur Salad with Mint Dressing

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Blueberry and Feta Bulgur Salad with Mint DressingRecipe

Photo: Jennifer Causey; Styling: Lindsey Lower

You can make this fresh, summery picnic dish up to two days ahead. If you'd like a fresh herb garnish, pack the leaves separately, and sprinkle onto the salad shortly before serving.

Serves 8 (serving size: 3/4 cup)

Ingredients

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1 cup water
1 cup cracked bulgur wheat
3/4 cup mint leaves
1/3 cup extra-virgin olive oil
1 1/2 tablespoons fresh lemon juice
5/8 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 1/2 cups diced English cucumber
1 1/4 cups blueberries
3/4 cup thinly vertically sliced red onion, soaked in cold water for 10 minutes, and drained
2 ounces feta cheese, crumbled (about 1/2 cup)

Preparation

Hands-on: 15 Minutes
Total: 30 Minutes

1. Bring 1 cup water to a boil in a small saucepan.

2. Combine the boiling water and bulgur in a mixing bowl. Let mixture stand, covered, 25 minutes or until all water is absorbed.

3. Place the mint, oil, lemon juice, salt, and pepper in a blender; process until pureed.

4. Use a fork to fluff the bulgur. Add the dressing, cucumber, blue­berries, onion, and feta to the grains; toss to combine.

VARIATION

Tomato and Corn Bulgur Salad: Sub basil for the mint, halved cherry tomatoes for the cucumber, fresh corn kernels for the blueberries, and 1/4 cup toasted pine nuts for the feta. Sprinkle with 2 cooked and crumbled bacon slices. Serves 8 (serving size: 3/4 cup) CALORIES 212; FAT 13.4g (sat 1.9g, mono 7.9g, poly 2.7g); PROTEIN 5g; CARB 21g; FIBER 4g; CHOL 2mg; IRON 1mg; SODIUM 205mg; CALC 17mg

Created date

April 2015

Nutritional Information

Calories 200
Fat 11 g
Satfat 2.4 g
Monofat 7 g
Polyfat 1.2 g
Protein 4 g
Carbohydrate 24 g
Fiber 5 g
Cholesterol 6 mg
Iron 2 mg
Sodium 236 mg
Calcium 68 mg