Bulgur-Mango Salad

Bulgur-Mango Salad

1 Review
From: Diabetic Living Magazine

Fresh mint, chopped mango and feta cheese are the prefect additions to this tasty side dish.

Ingredients 5 servings

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Original recipe yields 5 servings
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Nutrition per serving may change if servings are adjusted.
  • 3 cups boiling water
  • ½ cup bulgur
  • 1 (15 ounce) can reduced-sodium garbanzo beans (chickpeas), rinsed and drained
  • 1½ cups chopped fresh or frozen mango
  • ½ cup chopped red onion (1 medium)
  • ⅓ cup lime juice
  • 2 tablespoons canola oil
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon salt
  • ¼ teaspoon ground cumin
  • ⅛ teaspoon cayenne pepper
  • 3 tablespoons snipped fresh mint
  • 5 cups mixed spring salad greens
  • 4 ounces feta cheese, crumbled
  • Snipped fresh mint (optional)

Preparation

  • Prep

  • Ready In

  1. Pour boiling water over bulgur; cover with plastic wrap or foil. Let stand at room temperature 1 hour.
  2. Meanwhile, in a large bowl stir together garbanzo beans, mango and onion. For dressing, in a small bowl whisk together lime juice, canola oil, cinnamon, salt, cumin and cayenne pepper.
  3. Drain any water off bulgur. Add bulgur, dressing and the 3 tablespoons mint to the bean mixture, stirring to mix well. Divide salad greens evenly among five serving plates. Top each with 1 cup of the bulgur-bean mixture. Sprinkle with feta cheese. If desired, garnish with additional fresh mint.

Nutrition information

  • Serving size: 1 cup bulgur salad mixture and 1 cup greens
  • Per serving: 274 calories; 12 g fat(4 g sat); 8 g fiber; 36 g carbohydrates; 10 g protein; 20 mg cholesterol; 9 g sugars; 544 mg sodium;
  • Carbohydrate Servings:
  • Exchanges: ½ fruit, 1½ starch, 1 medium-fat protein, 1 fat

Reviews 1

January 20, 2019
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By: Irina
Very tasty but got 315 cal per serving
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