Bulgar with Arugula, Pomegranate, and Hazelnuts

Bulgar with Arugula, Pomegranate, and Hazelnuts
Contributor
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
1168
Calories Per Serving
Deliver Ingredients

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

Total Fat
67g
96%
Sugar
4g
4%
Carbohydrate, by difference
64g
49%
Protein
81g
100%
Vitamin A, RAE
7µg
1%
Vitamin C, total ascorbic acid
14mg
19%
Vitamin K (phylloquinone)
1µg
1%
Calcium, Ca
170mg
17%
Choline, total
13mg
3%
Copper, Cu
1mg
0%
Fiber, total dietary
8g
32%
Folate, total
33µg
8%
Iron, Fe
4mg
22%
Magnesium, Mg
158mg
49%
Manganese, Mn
3mg
100%
Niacin
8mg
57%
Pantothenic acid
1mg
20%
Phosphorus, P
1344mg
100%
Selenium, Se
41µg
75%
Sodium, Na
19mg
1%
Water
57g
2%
Zinc, Zn
3mg
38%

Bulgar Shopping Tip

As an alternative to sugary, salty, processed foods, try shopping for fruits and vegetables that are in season.

Bulgar Cooking Tip

For a healthier alternative, substitute honey or molasses for sugar in baking recipes, and use a 3:1 blend of canola oil to olive oil instead of butter when cooking over the flame.