Fruit-and-Bulgur Salad

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5 servings (serving size: 1 cup salad and 1 tablespoon almonds)


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3 cups water
1/2 cup yellow split peas
3/4 cup uncooked bulgur or cracked wheat
3/4 cup boiling water
1 cup chopped Red Delicious apple
1/4 cup dried cranberries
1/4 cup chopped pitted dates
1/4 cup plain low-fat yogurt
2 tablespoons lemon juice
1/4 teaspoon salt
1/4 teaspoon curry powder
1 (11-ounce) can mandarin oranges in light syrup, drained
5 tablespoons chopped almonds, toasted


Bring 3 cups water and split peas to a boil in a saucepan. Reduce heat; cook, uncovered, 30 minutes or just until split peas are tender. Drain well; set aside.

Combine bulgur and 3/4 cup boiling water in a large bowl. Cover and let stand 30 minutes. Add peas, apple, cranberries, and dates; stir well.

Combine yogurt, lemon juice, salt, and curry, and add to bulgur mixture, stirring well. Gently stir in oranges. Top salad with toasted almonds.

Created date

June 1997

Nutritional Information

Calories 275
Caloriesfromfat 13 %
Fat 4.1 g
Satfat 0.6 g
Monofat 2.2 g
Polyfat 1 g
Protein 10.6 g
Carbohydrate 53.3 g
Fiber 8.4 g
Cholesterol 1 mg
Iron 2.6 mg
Sodium 140 mg
Calcium 84 mg