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Fruit-and-Bulgur Salad

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

Ingredients

  • 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

Nutrition 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

How to Make It

  1. 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.

  2. 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.

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