Orzo and Bulgur Salad

This healthy salad features grains, vegetables, and a touch of fruit.


Orzo and Bulgur Salad

by 1  person


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Servings: 10 to 12 servings
Prep Time: 30 mins
Total Time: 5 hrs 15 mins
Related Categories: Low Calorie, Low Fat, Pasta Salad

 
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Ingredients
  • 1 cup
    bulgur
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  • 1 cup
    orzo
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  • 1/2 cup
    finely chopped celery
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  • 1/2 cup
    shredded carrot
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  • 1/2 cup
    chopped, seeded cucumber
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  • 1/2 cup
    dried cranberries
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  • 1/3 cup
    olive oil
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  • 1/4 cup
    balsamic vinegar
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  • 1/2 cup
    coarsely snipped fresh parsley
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  • 2 tablespoons
    finely chopped shallot
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  • 1 teaspoon
    sugar
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  • 1 teaspoon
    salt
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  • 1 teaspoon
    dry mustard
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  • 1/2 teaspoon
    fennel seeds, crushed
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  • 1/4 teaspoon
    pepper
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  • 1/4 cup
    chopped green onions
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  • 1/4 cup
    crumbled feta cheese
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Directions
1.
Place bulgur in a 2-cup glass measure; set aside. Cook orzo according to package directions. Drain orzo, reserving cooking water. Pour enough of the hot cooking water into the glass measure with the bulgur to equal 2 cups. Let bulgur stand for 45 minutes or until all the liquid has been absorbed.
2.
In a large bowl combine cooked orzo, celery, carrot, cucumber, and cranberries. Add the bulgur; set aside. In a medium bowl whisk together olive oil, vinegar, parsley, shallot, sugar, salt, mustard, fennel seeds, and pepper. Add to bulgur mixture; toss well to combine. Cover and chill for 4 to 24 hours. Stir before serving. Top with green onions and feta cheese. Makes 10 to 12 servings.

Nutrition information
Per serving: Calories 217, Total Fat 9 g, Saturated Fat 2 g, Monounsaturated Fat 6 g, Polyunsaturated Fat 1 g, Cholesterol 3 mg, Sodium 288 mg, Carbohydrate 31 g, Total Sugar 2 g, Fiber 4 g, Protein 5 g. Daily Values: Vitamin C 10%, Calcium 4%, Iron 8%. Percent Daily Values are based on a 2,000 calorie diet
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