Whole Grain Bulgur Salad with Mango and Walnut

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http://schneiderchen.de | © 2011 | http://angiesrecipes.blogspot.com



http://schneiderchen.de | © 2011 | http://angiesrecipes.blogspot.com


Bulgur, or Bhulghur, is made by soaking and cooking the whole wheat kernel, drying it and then removing part of the bran and cracking into small pieces, which are sorted into different grain sizes: fine, medium and coarse. Whole grain coarse bulgur has the coarse bulgur size while it is darker in colour and has twice more fiber compared to regular bulgur. Bulgur will absorb twice its volume in water and can be used as a substitute for almost any rice dish. Bulgur is sometimes confused with cracked wheat, which is crushed wheat grain that has not been parboiled.
Bulgur has a mildly nutty and roasted flavour and can be used in baked goods, casseroles, stuffing, soups, salads. It is a good source of protein, iron, magnesium, and B vitamins. It is packed with fiber and contains very little fat. This is a very simple and delicious bulgur salad that's quick to put together and consists primarily of whole grain bulgur, mangoes and walnuts.




http://schneiderchen.de | © 2011 | http://angiesrecipes.blogspot.com
  • 130 g Whole grain coarse bulgur
  • 500 ml Water
  • 1 tbsp Onion, finely chopped
  • 1 clove Garlic, minced
  • 2 tbsp Spring onions, finely sliced
  • 250 g Mango, diced
  • 1 handful Walnuts, roasted and coarsely chopped
  • 1 tbsp Avocado oil
  • Salt Sea salt & freshly mulled black pepper to taste
  1. Rinse the bulgur. Bring water to a boil, add in bulgur. Return to a boil, reduce the heat to low, cover and cook for about 20 minutes until soft, but not mushy.
  2. Drain and transfer the bulgur into a large bowl. Stir in the chopped onion, minced garlic, spring onion slices, diced mango, chopped walnuts and avocado oil. Toss well. Season with salt and freshly mulled black pepper. Serve warm and chilled.

http://schneiderchen.de | © 2011 | http://angiesrecipes.blogspot.com



http://schneiderchen.de | © 2011 | http://angiesrecipes.blogspot.com



http://schneiderchen.de | © 2011 | http://angiesrecipes.blogspot.com

84 comments:

Rosa's Yummy Yums 17/12/11 13:41

Very healthy, colorful and delicious!

Cheers,

Rosa

[Reply]
Nisrine M. 17/12/11 14:00

Sounds delicious. The kind of salad I would wholeheartedly go for.

[Reply]
Terra 17/12/11 14:01

This salad sounds so healthy, yet so full of flavor:-) I love finding recipes with mangos, they really are so versatile! Looks gorgeous, hugs, Terra

[Reply]
Jamie @ Don't Forget the Cinnamon 17/12/11 14:02

Ahh this sounds AMAZING!
I think mango is the secret key to my heart!

[Reply]
A Spoonful of Yumm 17/12/11 14:12

what a healthy treat ! i'm a big salad fan ...love the ingredients used angie :D

[Reply]
Kathy 17/12/11 14:51

Sounds so healthy and delicious! Love the mango, what a great addition.

[Reply]
easyfoodsmith 17/12/11 14:53

Love such healthy and yummy salads. Lovely post.

[Reply]
the food dude 17/12/11 15:06

Healthy yet looks so delicious, I should be eating more of these during the holidays!

[Reply]
Shannon @ JustAsDelish 17/12/11 15:13

Interesting, don't think I've seen bulgur before here in KL. thanks for sharing and great photos as usual!

[Reply]
Sanjeeta kk 17/12/11 15:28

Awwee...this is just awesome..simple, refreshing and healthy to the core!!

[Reply]
Suzi 17/12/11 15:57

Wow, what a healthy salad, love the mangos added. You know, I haven't seen avocado oil, where did you find that?

[Reply]
Vicki Bensinger 17/12/11 16:10

This sounds wonderful. Not only is it healthy but I know it tastes great just from the ingredients. I love mango. What a great salad. Thank you for sharing!

[Reply]
Katerina 17/12/11 16:25

I use a lot of bulgur in my savory pies. It absorbs the liquids and gives a sweet taste to my pie stuffing. Your salad looks divine!

[Reply]
StephenC 17/12/11 16:52

We adore bulgar and haven't had it for a while. I will fix that problem. Your recipe leads me to think that many variations are possible.

[Reply]
Jeannie 17/12/11 17:36

First time I heard about this grain, looks interesting and make it looks delicious too!

[Reply]
Robyn 17/12/11 18:01

That salad looks great! Very healthy and satisfying.

[Reply]
lisa is cooking 17/12/11 18:11

With all the sweets I've been eating lately, it's great to see a nice, light salad like this. The mango and walnuts sound great in it!

[Reply]
sangeeta 17/12/11 19:32

We love mangoes and bananas with cracked wheat and milk or yogurt. With bulgur it will be a nice nutty flavor and your pictures look so gorgeous.

[Reply]
Hotly Spiced 17/12/11 20:24

Is that the grain they use in tabulleh? I love how you've put mango in the salad. I think the flavour combination of the grain with the mango would be great.

[Reply]
Angie's Recipes 17/12/11 21:32

@Suzi
I got it from online store. You can replace it with walnut oil or olive oil in this recipe.

[Reply]
Jasna's kitchen creations 17/12/11 21:39

Easy and delicious.
Bulghur is not that much used as it should be..I usually make Tabouli with it.

[Reply]
Spoon and Chopsticks 18/12/11 01:12

Healthy and interesting.

--------------------------------
Regards
Spoon and Chopsticks
http://spoon-and-chopsticks.blogspot.com/

[Reply]
Belinda @zomppa 18/12/11 01:24

I love bulgher wheat! Never thought to use mango, but brilliant!

[Reply]
Torviewtoronto 18/12/11 01:28

delicious combination looks wonderful

[Reply]
Erica 18/12/11 02:01

What a wonderful meatless dish,Angie! I love mango...It sounds amazing!

[Reply]
Lyndsey 18/12/11 03:01

What a wonderful salad! It looks so good and healthy too!

[Reply]
Lyndsey@TheTinySkillet 18/12/11 03:03

What a wonderful salad! It looks so good and healthy too!

[Reply]
Gloria 18/12/11 04:16

I love burgul specially in salads look delicious!

[Reply]
JavelinWarrior 18/12/11 06:13

My dad used to cook with bulgar all the time but I knew knew what it was - so thank you for explaining it :) And I love the flavor of bulgar, but quite sure how to use it, so the recipe is inspiring:)

[Reply]
Sharmilee! :) 18/12/11 07:14

Sounds interesting and a lovely idea...as usual pretty clicks

[Reply]
bookcasefoodie 18/12/11 07:55

Adding mango sold it to me. Delicious and healthy - a marvelous combo.

[Reply]
Toni (Boulder Locavore) 18/12/11 11:39

By this time in the holiday season I feel so saturated with sweet foods that a dish like this is like an oasis in my culinary desert! The balance of all the healthy yet still delicious ingredients are 'just what the doctor ordered' to be satisfied but in such a yummy way! Great timing Angie! You never disappoing. Happy holidays to you and yours.

[Reply]
Barbara 18/12/11 12:47

Just what we need right now, Angie. A lovely, healthy lunch! The mango is inspired. I love using grains in salads....must admit I've never used bulgur in a salad, but I love to serve it under meats.

[Reply]
lena 18/12/11 13:43

have not come across bulgur here at my place but looks like this is a kind of healthy stuff. There are so many different kind of grains out there, at times i just got mixed up which is which if i dont look at the labels. i just like the mangos that you put in for the salad here!

[Reply]
Pegasuslegend 18/12/11 14:12

looks amazing as always have a great holiday!

[Reply]
Eva kitcheninspirations.wordpress.com 18/12/11 15:58

What a wonderful combo of flavours, Angie. We love bulgar because of the slightly coarse texture and that great nutty flavour. The mango is a perfect texture variation to the bulgar.

[Reply]
Platanos, Mangoes & Me! 18/12/11 16:31

Looks wonderful and great pictures.

[Reply]
Lizzy 18/12/11 17:26

Oh, yeah...we need this kind of healthy deliciousness to balance out all the sweets! Looks great, Angie!

[Reply]
Lenia 18/12/11 17:39

So healthy,colorful and yummy!I love it!Kisses from Greece,dear!

[Reply]
Loveforfood 18/12/11 17:42

I love your pictures and I am totally with you

[Reply]
SavoringTime in the Kitchen 18/12/11 17:45

I've been seeing so many wonderful recipes that include bulgur recently but they have been side dishes. I love the idea of eating it in a salad and, with mango and walnuts, it must taste delicious!

[Reply]
Tina 19/12/11 01:17

I have been meaning to try bulgur and this is a delicious reminder. You do have some wonderful ingredients in this salad-especially the mango and the avocado oil! This does look like a winner of a recipe. Well done!

[Reply]
Amy 19/12/11 02:12

I've actually never cooked with bulgur wheat, but this salad looks very delicious and fresh. I guess I should try to incorporate this ingredient into my cooking. I love anything with mango, too!

[Reply]
Anh 19/12/11 02:26

One of my favourite ingredients! Love this salad!

[Reply]
sally 19/12/11 03:34

What a great combination of ingredients! Looks like a very tasty salad!

[Reply]
Katie@Cozydelicious 19/12/11 03:38

Oooh, I've never thought to combine bulgur and mango, but I love the idea! Nutty and sweet, so perfect!

[Reply]
Ann 19/12/11 03:43

Oh, Angie! This is DELICIOUS! I appreciate the explanation of Bulger, too! I love the mango in this one....a little sweet with this type of salad adds a real pop! Bravo!

[Reply]
5 Star Foodie 19/12/11 04:02

A terrific healthy salad, great with mango!

[Reply]
Reeni 19/12/11 04:16

A bright and delicious salad Angie! Perfect for bringing some sunshine into my life!

[Reply]
tigerfish 19/12/11 07:31

I'm open to trying more grains...maybe I should try bulgur next?

[Reply]
Baker Street 19/12/11 07:51

Healthy and delicious! That's perfect.

[Reply]
Ivy 19/12/11 11:04

We eat bulgur regularly but never tried it your way. A great addition to my diet.

[Reply]
Val 19/12/11 11:29

I love the idea of contrasting the nutty savoury flavour of bulgur against the soft sweetness of the mangoes. Yum!

[Reply]
thecompletecookbook 19/12/11 13:10

Angie, your recipes are always so inspiring!
:-) Mandy

[Reply]
Joanne 19/12/11 14:17

I love the flavor and texture of bulgur! And the tropical twist the mango adds to this salad. Yum!

[Reply]
Cathy at Wives with Knives 19/12/11 15:05

I'm going to be eating much healthier right after the first of January, and I know I would love this salad. Fresh mango and walnuts must be delicious with the bulgar. Very nice recipe, Angie. Thanks for sharing.

[Reply]
Tricia @ saving room for dessert 19/12/11 15:18

A very interesting recipe indeed! I'm ready for some of these healthy meals and look forward to a diet in 2012! Merry Christmas

[Reply]
Pacheco Patty 19/12/11 16:45

I love the mango in your bulgur salad, makes it kind of tropical which is always appealing in the winter months. I agree with some of your other commentors that it's refreshing to see a non sweet recipe this time of year when it's easy to be on sugar overload!

[Reply]
Faith 19/12/11 17:55

What a beautiful, healthy salad this is! Mango is a lovely addition for a bit of sweetness!

[Reply]
Cajunlicious 19/12/11 18:38

Healthy, colorful, and delicious! Well done Angie!

[Reply]
tasteofbeirut 19/12/11 19:50

A wonderful salad; it is very interesting to see how creative one can get with bulgur whereas in our part of the world it is always cooked in a traditional fashion.

[Reply]
Rosita Vargas 20/12/11 00:25

Hermosa y exquisita recta de lujo para navidad,feliz navidad paz y amor,abrazos y abrazos.

[Reply]
Elisabeth 20/12/11 04:00

Such a healthy, and delicious twist on the bulgur wheat salad. Love your version with the walnuts, and mango! We all need healthier stuff in our diet, and this surely is a "winner"
Wishing you a Happy Holiday Season!

[Reply]
Rebecca Subbiah 20/12/11 05:40

wonderful salad I must try using bulgur :0)

[Reply]
Lisa H 20/12/11 05:48

Anything with mangoes would be excellent for me :D

[Reply]
JasmyneTea 20/12/11 07:06

Bulgur always reminds me of Turkish food :) This looks great though, very Summer-y!

[Reply]
Ilke 20/12/11 13:34

Love bulgur, so easy to cook! I love your version as well. Always made it with tomato/cucumber/parsley which we call kisir.
By the way, that was a good description on what bulgur is. It gets hard to explain to people here sometimes. Cracked Wheat is the closest I can make a connection and take it from there.
Is that a Turkish brand bulgur you have? :)

[Reply]
Fimère 20/12/11 15:10

très appétissant j'adore
bonne journée

[Reply]
Angie's Recipes 20/12/11 18:42

@Ilke Yes ;-) there are many Turkish stores over here.

[Reply]
Melanie @ Melanie Cooks 20/12/11 21:16

I love mango in salads! Mango and walnuts sounds like a delicious combo!

[Reply]
Crunchy Creamy Sweet 20/12/11 21:26

Mouth-watering combination of flavors. Love it! Have a Happy Christmas, Angie!

[Reply]
motherrimmy 21/12/11 05:18

I'm a big fan of whole grains, but have yet to try bulgur. You do such a fantastic job of food styling. Have a terrific holiday!

[Reply]
Joy 21/12/11 05:49

That would make a great breakfast.

[Reply]
Chandani Shrestha 22/12/11 20:17

Angie great info on Bulgur I didn't know about them. I clicked on the recipe because I love anything to do with mango. Next time I am grocery shopping I am gathering the ingredients and so making this wonderful and healthy salad. I have moved my blog to foods dot chandanishrestha dot come. I hope you will visit me there and Happy Holidays.

[Reply]
Magic of Spice 23/12/11 08:27

What a beautiful combination of flavors and textures...lovely salad!

[Reply]
Dara 28/12/11 20:18

This is so fab! Bulgur is such a great whole grain option and I adore mange. Great post.

[Reply]
mango extract 16/2/12 13:01

I already bookmarked your page. Awesome recipe.

[Reply]
Barbara 21/9/13 13:49

Perfect salad, Angie. Love the sweet of the mango along with the crunch of the walnuts.

[Reply]
cquek 21/9/13 19:45

that looks healthy going to check in out in the supermarket.

[Reply]
Rebecca Subbiah 21/9/13 23:00

love this i am stuck on tabbouleh nice to see another way

[Reply]
Rosita Vargas 23/9/13 00:19

Me encanta su ensalada saludable nmuy buena combinación,abrazos.

[Reply]
Rosita Vargas 12/10/13 17:17

Se ve riquísimo muy tentador y saludable una exquisitez,abrazos.

[Reply]


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