Bulgur wheat is a diverse grain with many health properties. High fiber content, protein, iron and calcium are just some of the nutrients it contains. In addition to being nutrient dense, bulgur wheat is also easy to prepare and cooks up quickly. If you follow the directions on the back of the Arrowhead Mills Organic Bulgur Wheat bag, 1 cup can cook in just 5 minutes. Its flavor is mild and somewhat nutty, making it a diverse ingredient than can be paired with many sweet and savory items.
Hearty salads are great meals that are packed with nutrients, easy to prepare, and can be put together with endless ingredient combinations. When using bulgur wheat as the base of a salad, I have a few ideas for mix-ins to make a delicious and balanced salad. Of course, you can use leafy greens, chopped veggies, and dressing to bulk up the salad, but for some more interesting flavor and texture combinations, take a look at my ideas below.
While bulgur wheat is packed with many nutrients, fat is not one of them. In order for a meal to be balanced, it must contain some fat. An olive oil-based dressing is one example you may already be including in your salad, but I have a few more ideas, too. Avocado, chopped walnuts, pine nuts, and toasted hazelnuts are a few examples of healthy fats that add great flavor, nutrients, and texture to a salad. Additionally, you could add a sprinkle of cheese, like parmesan or feta, for more rich, savory flavor.
Who doesn’t love a hint of sweet in their salad? Dried cranberries (look for options without added sugar), diced green apples, and pomegranate arils are just a couple ideas for adding something sweet. This will also add some texture and antioxidants to this salad. Most fruits also contain vitamin C, an important nutrient to help you absorb the iron in bulgur wheat. If you happen to come across some sweetened spiced nuts, those could be a delicious mix-in as well. Just make sure to limit your portion as this option will likely contain added sugar.
Of course, the lettuce and veggies in your salad will pack some good crunch. Other firm, crunchy ingredients can add a nice layer of texture. Nuts and seeds are a good idea to add. You could also try roasted chickpeas, a few tortillas strips, or a sprinkle of granola. If you like some heat, wasabi peas are another crunchy option for your bulgur wheat salad.
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