Cherry Kale and Bulgur Salad

4
Easy
Salads

Characteristics

Vegetarian Under 30 minutes Without nuts High Fibre

Nutritional Facts Per Serving

290
Calories
8 g
Protein
30 g
Carbs
7 g
fiber
Show all nutrition facts

Nutritional Facts

1 4
  • Amount For Serving % Daily Value
  • Calories 290
  • Lipides 17 g
    • Saturated fat  3.5 g
  • Cholesterol 5 mg
  • Sodium  420 mg
  • Carbs 30 g
    • fiber  7 g
    • Sugar  3 g
  • Protein 8 g

Ingredients

  • 3/4 cup (175 mL) bulgur
  • 1 navel orange
  • 1/4 cup (60 mL) olive oil
  • 2 tbsp (30 mL) white wine vinegar
  • 2 tsp (10 mL) Dijon mustard
  • 1/2 tsp (2 mL) salt
  • 4 cups (1 L) stemmed and thinly sliced kale
  • 1/2 cup (125 mL) pitted and halved fresh or frozen cherries
  • 1/4 cup (60 mL) thinly sliced red onion
  • 1/3 cup (75 mL) finely crumbled goat cheese

Method

  1. Cook and drain bulgur according to package directions. Let cool. Meanwhile, finely grate 1 tsp (5 mL) orange zest into large bowl. 
  2. Using sharp knife, cut thin slices off the top and bottom ends of the orange to allow fruit to stand on end. Run knife in sections -- following the shape of the fruit -- down the orange to slice off peel and pith. Holding peeled orange over large bowl, cut along either side of membranes to release skinless orange segments (called supremes) into the bowl, catching the orange juice. Push segments to one side of bowl and whisk oil, vinegar, mustard and salt with orange juice. 
  3. Add bulgar, kale, cherries and red onion to bowl. Toss well. Stir in goat cheese.

Tip: Substitute feta for the goat cheese, or ruby red grapefruit for the orange.

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