A new twist on the traditional Mediterranean Tabbouleh, this Orange Bulgur Wheat Salad with Mint and Toasted Almonds will knock your socks off.
This salad is another one I love to have in the summertime as it pairs well with grilled meats or can stand alone as a filling and healthy meal by itself.
Tabbouleh this is not, but it’s similar! Packed with a citrus punch and added fresh mint and toasted almonds, this takes it to the next level. This is a good salad for those in your life who are diabetic too. A diabetic friendly salad with fresh herbs, nuts and vegetables.
Bulgur wheat is a light tan grain, reminds me of chewing barley and is a great source of fiber, too. Bulgur hasn’t been stripped of its bran and germ, which are where many of the nutrients are in the grain. In most packaged and processed grains (like white rice) they are refined and have a high glycemic load (they break down in your body quickly). So what that means is if someone is diabetic they need a grain that breaks down slowly and keeps their blood glucose levels low. Bulgur wheat is a good one for that, as is barley, brown rice, wheat berries and frekkeh.
I usually make this with 2 large Roma tomatoes, seeded and diced, but Dave is not a fan of tomatoes instead of having him pick them out, I like to substitute with a large, diced red bell pepper.
Bulgur wheat is a whole grain that has been par-boiled, dried and then cracked. All you need to do is soak it, no cooking involved. Pretty easy, right?
This comes together in no time. Just bring some orange juice to a simmer and pour over the bulgur wheat. As it soaks in the citrus I dice up the tomatoes, or red bell in this case, chop the fresh parsley and mint. It’s a snap to make.
I like to use fresh black pepper, but find the red pepper flakes give it another punch. Feel free to use either pepper to season.
Toasting the almonds brings out their flavor and adds a richness to the salad when sprinkled on top when ready to serve. Enjoy!
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- 1¼ cups orange juice
- 1 cup bulgur wheat
- 1 tbsp olive oil
- 1 large onion, diced
- 3 cloves garlic, minced
- ½ tsp kosher salt
- pinch red pepper flakes (optional)
- 1 large red bell pepper, diced (See Note 1)
- ⅔ cup flat leaf parsley, chopped
- ⅓ cup fresh mint, chopped
- ⅓ cup slivered almonds, toasted
- In a small saucepan bring the orange juice to a simmer. Place the bulgur wheat in a medium bowl and pour orange juice over bulgar wheat. Set aside. (See Note 2)
- In a skillet add the oil and sauté the onion for 6-8 minutes. Add the minced garlic, red pepper flakes (optional) and cook for another minute. Season with salt.
- Stir the onion and garlic into the bulgur wheat, cover and refrigerate for 30 minutes.
- In the same skillet toast the slivered almonds until golden. Dice the red bell pepper, chop the parsley and mint. Add the almonds, peppers and herbs to the bulgur wheat and stir to combine. Serve with divided toasted almonds on top chilled or at room temperature.
2. Bulgur wheat is a whole grain that has been par-boiled, dried and then cracked. All you need to do is soak it, no cooking involved.