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Brussel Sprouts, Cranberry and Bulgur Salad

Brussel Sprouts, Cranberry and Bulgur Salad

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Recipe Image
Brussels sprouts, cranberry, and bulgur salad in bowls
Makes: 5 Servings
Total Cost: $$$$
Preparation Time: 45 minutes

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.

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 pepper

Directions

  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.

Notes

  • No nuts? Use sunflower or pumpkin seeds.
  • No dried cranberries? Use any type of dried fruit.

Learn more about:

Source:

Food Hero
Oregon State University Cooperative Extension Service

Nutrition Information

Nutrients Amount
Total Calories 175
Total Fat 10 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 130 mg
Carbohydrates 21 g
Dietary Fiber 4 g
Total Sugars 9 g
Added Sugars included 6 g
Protein 3 g
Vitamin D 0 mcg
Calcium 29 mg
Iron 1 mg
Potassium 224 mg
N/A - data is not available
Nutrients Amount
Total Calories 175
Total Fat 10 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 5 g
Linoleic Acid 4 g
α-Linolenic Acid 0.9 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 21 g
Dietary Fiber 4 g
Total Sugars 9 g
Added Sugars included 6 g
Protein 3 g
Minerals
Calcium 29 mg
Potassium 224 mg
Sodium 130 mg
Copper 169 mcg
Iron 1 mg
Magnesium 33 mg
Phosphorus 64 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 15 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0 mg
Vitamin C 36 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 69 mcg
Folate 38 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 13 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Fruits 1/4 cups
Vegetables 1/2 cups
Grains 1/2 ounces
Protein Foods 1/2 ounces

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025