Bulgur wheat, date and clementine salad

Indulge in the delicious flavors of the Middle East with our tempting Bulgur Wheat Date Clementine Salad. Packed with zesty citrus notes, healthy grains and nutritious legumes, this meat and dairy free dish is an absolute delight for your taste buds.

This nutritionally perfectly balanced salad is a fantastic addition to any lunchbox. Packed with vitamins, minerals and fiber, it truly offers a guilt-free lunch option without compromising on taste.

Ingredients

  • 140g Bulgarian wheat
  • 1 tsp ground allspice
  • 1 tsp ground cumin
  • 6 pitted dates, chopped
  • small handful of parsley, chopped
  • 400 g canned chickpeas, drained
  • 2 tbsp toasted flaked almonds
  • 100g bag of baby spinach
  • 2 clementines, peel removed, sliced
  • Juice 1 lemon
  • 2 tbsp sherry vinegar
  • 2 tbsp extra virgin olive oil

Preparation steps

  1. Place the bulgar wheat and spices in a large bowl.
  2. With salt.
  3. Pour 140 ml boiling water over it.
  4. Cover with cling film and let rest for 10 minutes.
  5. Fluff with a fork.
  6. Add chopped dates, parsley, chickpeas and most of the almonds.
  7. Place the dressing ingredients in a glass jar with a matching lid.
  8. Add some spice.
  9. Shake well.
  10. Pour the dressing over the salad.
  11. Mix in the spinach shortly before eating.
  12. Top with the clementine slices.
  13. Sprinkle with the remaining almonds.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
765 23g 3g 114g 42g 10g 19g 1.1g

Equipment and tools

To prepare this Bulgur Wheat, Date and Clementine Salad recipe, you will need the following equipment and tools:

  • Knife
  • cutting board
  • Bowl
  • measuring spoon
  • tin opener
  • frying pan
  • baking tray

Allergen information

This Bulgur Wheat, Date and Clementine Salad Recipe contains the following allergens:

  • Almonds

Before consuming, please ensure that you or your guests are not allergic to these ingredients.

Storage and leftovers

If you have leftovers of this Bulgur Wheat, Date and Clementine Salad, you can store them in an airtight container in the refrigerator for up to 3 days.

Before eating the leftovers, make sure to mix the salad well so that the flavors are evenly distributed.

Health Benefits of Bulgur Wheat, Date and Clementine Salad

Bulgur Wheat, Date and Clementine Salad is a delicious and nutritious dish that contains a variety of health-promoting ingredients. From the fiber-rich bulgur wheat to the vitamin-rich clementines, this salad is not only flavorful but also offers numerous health benefits.

1. Rich in fiber

Bulgur wheat, the main ingredient in this salad, is known for its high fiber content. Fiber is essential for maintaining a healthy digestive system and can help prevent constipation. Consuming an adequate amount of fiber also helps control blood sugar levels and promotes satiety, which can be helpful in weight control.

2. Rich in antioxidants

Dates, a key ingredient in this salad, are a great source of antioxidants. Antioxidants help protect the body from harmful free radicals, which can damage cells and contribute to chronic diseases such as heart disease and cancer. Including dates in your diet can help increase antioxidant absorption and provide additional health benefits.

3. Nutrient powerhouse

This salad is full of important nutrients thanks to ingredients like parsley, chickpeas and almonds. Parsley is a good source of vitamins A, C and K as well as folic acid and iron. Chickpeas provide a significant amount of plant protein, fiber and various minerals. Almonds are rich in healthy fats, vitamin E and magnesium, which have positive effects on heart health and overall well-being.

4. Immune-boosting vitamin C

Clementines, another key ingredient in this salad, are bursting with vitamin C. Vitamin C is known for its immune-boosting properties and its ability to protect against common illnesses like colds and flu. Including clementines in your diet can help boost your immune system and promote overall health.

5. Heart-healthy fats

This salad’s dressing of lemon juice, sherry vinegar, and extra virgin olive oil contains heart-healthy fats. Olive oil is a rich source of monounsaturated fats, which have been linked to improved heart health and a lower risk of heart disease. Choosing healthier fats like olive oil over saturated fats can help maintain healthy cholesterol levels.

In summary, this bulgur, date and clementine salad not only offers a delicious flavor combination but also offers a number of health benefits. From its fiber content to its antioxidant-rich ingredients, this salad is a nutritional powerhouse that supports digestion, immune function, and overall wellness.

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