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Brussel Sprouts, Cranberry, and Bulgur Salad

Brussel Sprouts, Cranberry, and Bulgur Salad

Brussels sprouts, cranberry, and bulgur salad in bowls
Makes: 5 Servings
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 black 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

Serving Size: 1/5 of recipe
Nutrients Amount
Total Calories 193
Total Fat 10 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 132 mg
Carbohydrates 26 g
Dietary Fiber 4 g
Total Sugars 14 g
Added Sugars included 9 g
Protein 3 g
Vitamin D 0 mcg
Calcium 30 mg
Iron 1 mg
Potassium 229 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 193
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 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 26 g
Dietary Fiber 4 g
Total Sugars 14 g
Added Sugars included 9 g
Protein 3 g
Minerals
Calcium 30 mg
Potassium 229 mg
Sodium 132 mg
Copper 0 mg
Iron 1 mg
Magnesium 33 mg
Phosphorus 65 mg
Selenium 1 mg
Zinc 1 mg
Vitamins
Vitamin A 14 mcg
Vitamin B6 0.2 mg
Vitamin B12 0.0 mcg
Vitamin C 34 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 72 mcg
Folate 38 mcg
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 14 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

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