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Brussel Sprouts, Cranberry, and Bulgur Salad

Step up your salad game with this delicious dish, perfect for a gathering of friends or an easy lunch. Try substituting sunflower or pumpkin seeds for a nut-free option.

  • 45 minutes
  • 5 Servings
  • Less than $3.00

Ingredients

  • 1/3 cup dried bulgur
  • 1 cup boiling water
  • 2 cups Brussels sprouts (1/2 pound)
  • 1/2 cup dried cranberries
  • 1/4 cup chopped nuts (any type)
  • 1/4 cup orange juice
  • 2 tablespoons vegetable oil
  • 2 tablespoons vinegar
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Steps

1

Wash hands with soap and water.

2

Cover bulgur with boiling water and let stand until soft, about 30 minutes. Pour off any excess water.

3

Rinse and trim Brussels sprouts. Cut in half lengthwise then slice crosswise into thin strips.

4

In a large bowl combine bulgur, Brussels sprouts, cranberries and nuts.

5

In a small bowl or jar with a lid, combine orange juice, oil, vinegar, salt and pepper. Mix or shake well. Pour dressing over salad and serve.

6

No nuts? Use sunflower or pumpkin seeds.

7

No dried cranberries? Use any type of dried fruit.

Ingredients

Serving Size: 1/5 of recipe

NutrientsAmount
Total Calories175
Total Fat10 g
Saturated Fat1 g
Monounsaturated Fat3 g
Polyunsaturated Fat5 g
Linoleic Acid4 g
α-Linolenic Acid0.9 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol0 mg
Carbohydrates21 g
Dietary Fiber4 g
Total Sugars9 g
Added Sugars included6 g
Protein3 g
Minerals
Calcium29 mg
Potassium224 mg
Sodium130 mg
Copper169 mcg
Iron1 mg
Magnesium33 mg
Phosphorus64 mg
Selenium1 mcg
Zinc1 mg
Vitamins
Vitamin A15 mcg RAE
Vitamin B60.2 mg
Vitamin B120 mg
Vitamin C36 mg
Vitamin D0 mcg
Vitamin E1 mg
Vitamin K69 mcg
Folate38 mcg DFE
Thiamin0.1 mg
Riboflavin0.1 mg
Niacin1 mg
Choline13 mg

Source:

  • Food Hero
  • Oregon State University Cooperative Extension Service