Bulgar with Arugula, Pomegranate, and Hazelnuts

Contributor
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
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.

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.

Nutritional Facts

Total Fat
11g
18%
Sugar
7g
N/A
Saturated Fat
0.9g
4.7%
Protein
8g
16%
Carbs
43g
14%
Vitamin A
8µg
1%
Vitamin B6
0.3mg
12.6%
Vitamin C
7mg
11%
Vitamin E
3mg
16%
Vitamin K
18µg
22%
Calcium
47mg
5%
Fiber
9g
35%
Folate (food)
61µg
N/A
Folate equivalent (total)
61µg
15%
Iron
2mg
13%
Magnesium
89mg
22%
Monounsaturated
8g
N/A
Niacin (B3)
2mg
12%
Phosphorus
277mg
40%
Polyunsaturated
2g
N/A
Potassium
429mg
12%
Sodium
11mg
N/A
Thiamin (B1)
0.3mg
20.5%
Zinc
2mg
11%

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