4
1 rating

Bulgar with Arugula, Pomegranate, and Hazelnuts

Whole Foods Market

Pomegranate seeds add beautiful color and juicy flavor to this simple grain salad balanced with peppery arugula and crunchy bits of celery.

4
Servings
284
Calories Per Serving

Ingredients

  • 1 Cup uncooked bulgar wheat
  • 1/2 Cup hazelnuts
  • 3 Cups packed baby arugula
  • 1 Cup pomegranate seeds
  • 1 stalk celery, thinly sliced

Directions

In a large bowl, combine bulgur and 1 1/2 cups boiling water, cover, and set aside until water is absorbed, about 30 minutes.

Preheat oven to 350 degrees. Spread hazelnuts on a rimmed baking sheet and toast until lightly golden, 10 to 12 minutes. Wrap nuts in a clean dish towel and rub them together to remove skins. Set aside until cool enough to handle and then chop them.

Stir arugula, pomegranate seeds, celery, and hazelnuts into bulgur. Serve.

Nutritional Facts
Servings4
Calories Per Serving284
Total Fat11g18%
Sugar7gN/A
Saturated0.9g4.7%
Protein8g16%
Carbs43g14%
Vitamin A8µg1%
Vitamin B60.3mg12.6%
Vitamin C7mg11%
Vitamin E3mg16%
Vitamin K18µg22%
Calcium47mg5%
Fiber9g35%
Folate (food)61µgN/A
Folate equivalent (total)61µg15%
Iron2mg13%
Magnesium89mg22%
Monounsaturated8gN/A
Niacin (B3)2mg12%
Phosphorus277mg40%
Polyunsaturated2gN/A
Potassium429mg12%
Sodium11mgN/A
Thiamin (B1)0.3mg20.5%
Zinc2mg11%