Directions
Makes about 6 1-cup servings
1 cup dry bulgur
3/4 teaspoon salt, divided (1/2 teaspoon plus 1/4 teaspoon)
2 cups boiling water
1 orange, peeled and chopped
1/2 red bell pepper, seeded and diced
2 green onions, thinly sliced
1 15-ounce can black beans, drained and rinsed, or 1 1/2 cups cooked beans
2 tablespoons seasoned rice vinegar
1 tablespoon orange juice concentrate
1/2 teaspoon ground cumin
Place bulgur in a large bowl and mix with 1/2 teaspoon salt. Add boiling water and stir just to mix, then cover and let stand until bulgur is tender, about 25 minutes. Cool completely.
When bulgur is cool, add orange, bell pepper, green onions, and beans.
In a separate bowl, mix vinegar, orange juice concentrate, cumin, and remaining 1/4 teaspoon salt. Add to salad and toss to mix. If possible, chill before serving.
This salad is very flavorful the next day. Store leftovers in the refrigerator for up to three days in a covered dish.
Nutrition Information
Per 1-cup serving:
174 Calories
0.7 g Fat
0.1 g Saturated Fat
3.5% Calories from Fat
0 mg Cholesterol
7.5 g Protein
37 g Carbohydrate
6.9 g Sugar
8.2 g Fiber
473 mg Sodium
59 mg Calcium
2 mg Iron
33.9 mg Vitamin C
258 mcg Beta-Carotene
0.3 mg Vitamin E
This recipe is from the NEW BOOK
The Cancer Survivor’s Guide: Foods that Help You Fight Back!
For answers to questions about specific ingredients and the nutritional implications for cancer prevention and survival click here.
View The Cancer Project Recipe of the Week Archive.
Resources | Protective Foods
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