{"id":6390,"date":"2019-08-01T09:47:46","date_gmt":"2019-08-01T13:47:46","guid":{"rendered":"https:\/\/web.uri.edu\/community-nutrition\/?p=6390"},"modified":"2025-03-06T14:56:42","modified_gmt":"2025-03-06T19:56:42","slug":"mediterranean-bulgur-salad","status":"publish","type":"post","link":"https:\/\/web.uri.edu\/community-nutrition\/mediterranean-bulgur-salad\/","title":{"rendered":"Mediterranean-Style Bulgur Salad"},"content":{"rendered":"
\n
\n

Mediterranean-Style Bulgur Salad \/ Ensalada de Bulgur al Estilo Mediterr\u00e1neo\/ Salada de Triguilho Estilo Mediterr\u00e2neo<\/h1>\n

Download Recipe\/ Print Recipe<\/a>
\n <\/p>\n<\/div>\n

\"\"<\/div>\n<\/div>\n

English<\/h1><\/p>\n

Servings per recipe: 8
\nServing size: \u00be cup
\nPrep time: 10 minutes
\nChill time: 2 hours
\nCost: $4.54 per recipe \/ $0.57 per serving<\/p>\n

Ingredients<\/h2>\n
    \n
  • 1\u00bc cups water<\/li>\n
  • 1 teaspoon salt<\/li>\n
  • 1 cup raw bulgur<\/li>\n
  • \u00bc cup low-fat plain Greek yogurt<\/li>\n
  • 3 tablespoons olive oil<\/li>\n
  • 3 tablespoons lemon juice<\/li>\n
  • 1 teaspoon black pepper<\/li>\n
  • 2 cups chopped cucumber (about 1 medium cucumber)<\/li>\n
  • 1 (15.5 ounce) can chickpeas, rinsed and drained<\/li>\n
  • 3 tablespoons chopped fresh mint<\/li>\n<\/ul>\n

    Directions<\/h2>\n
      \n
    1. Bring water and salt to boil in saucepan. Once boiling, turn off heat, stir in bulgur and cover pot. Let stand for 20-30 minutes, or until all water is absorbed. Let cool to room temperature.<\/li>\n
    2. In large bowl, whisk together yogurt, olive oil, lemon juice and pepper. Set aside.<\/li>\n
    3. Add cucumbers, chickpeas, and mint to cooled bulgur.<\/li>\n
    4. Add dressing mixture and toss to mix well.<\/li>\n
    5. Cover and refrigerate for at least 1 hour. Serve chilled.<\/li>\n<\/ol>\n

      Money Saving Tip<\/h1>

      Chickpeas are a healthy, low-cost source of protein.<\/p><\/div><\/section><\/section>

      Spanish<\/h1><\/p>\n

      Porciones por receta: 8
      \nTama\u00f1o de porci\u00f3n: \u00be taza
      \nTiempo de preparaci\u00f3n: 10 minutos
      \nTiempo de cocci\u00f3n: 2 horas
      \nCosto: $4.54 por receta \/ $0.57 por porci\u00f3n<\/p>\n

      Ingredientes<\/h2>\n
        \n
      • 1\u00bc tazas agua<\/li>\n
      • 1 cucharadita sal<\/li>\n
      • 1 taza trigo bulgur crudo<\/li>\n
      • \u00bc taza yogurt Griego sin sabor bajo en grasa<\/li>\n
      • 3 cucharadas aceite de oliva<\/li>\n
      • 3 cucharadas jugo de lim\u00f3n<\/li>\n
      • 1 cucharadita pimienta negra<\/li>\n
      • 2 tazas pepino picado (como 1 pepino mediano)<\/li>\n
      • 1 lata (15.5 onzas) garbanzos, enjuagados<\/li>\n
      • 3 cucharadas menta fresca, picada<\/li>\n<\/ul>\n

        Preparaci\u00f3n<\/h2>\n
          \n
        1. Deje el agua y sal hervir en una olla. Una vez que hierva, apague el fuego, eche y revuelva el trigo y cubra la olla. Deje reposar por 20-30 minutos o hasta que el agua se absorba. Deje enfriar a temperatura ambiente.<\/li>\n
        2. En un taz\u00f3n grande, revuelva el yogurt, aceite de oliva, jugo de lim\u00f3n y pimienta. Deje a un lado.<\/li>\n
        3. Agregue el pepino, los garbanzos y la menta al trigo enfriado.<\/li>\n
        4. Agregue la mezcla de aderezo y revuelva para mezclar bien.<\/li>\n
        5. Cubra y refrigere por lo menos 1 hora. Sirva fr\u00edo.<\/li>\n<\/ol>\n

          Consejo para ahorrar dinero<\/h1>

          Los garbanzos son una fuente de prote\u00edna saludable y de bajo costo.<\/p><\/div><\/section><\/section>

          Portuguese<\/h1><\/p>\n

          Por\u00e7\u00f5es por receita: 8
          \nTamanho da por\u00e7\u00e3o: \u00be copo
          \nTempo de prepara\u00e7\u00e3o: 10 minutos
          \nTempo de cozimento: 2 horas
          \nCusto: $4.54 por receita, $0.57 por por\u00e7\u00e3o<\/p>\n

          Ingredientes<\/h2>\n
            \n
          • 1\u00bc copos de \u00e1gua<\/li>\n
          • 1 colher de ch\u00e1 de sal<\/li>\n
          • 1 copo de triguilho cru<\/li>\n
          • \u00bc copo de iogurte grego natural com baixo teor de gordura<\/li>\n
          • 3 colheres de sopa de azeite<\/li>\n
          • 3 colheres de sopa de suco de lim\u00e3o<\/li>\n
          • 1 colher de ch\u00e1 de pimenta-do-reino<\/li>\n
          • 2 copos de pepino picado (cerca de 1 pepino m\u00e9dio)<\/li>\n
          • 1 lata (15,5 on\u00e7as) de gr\u00e3o-de-bico, enxaguado<\/li>\n
          • 3 colheres de sopa de hortel\u00e3 fresca picada<\/li>\n<\/ul>\n

            Modo de Preparo<\/h2>\n
              \n
            1. Ferva a \u00e1gua e o sal em uma panela. Depois de ferver, desligue o fogo, junte o triguilho e tampe a panela. Deixe por 20-30 minutos ou at\u00e9 que toda a \u00e1gua for absorvida. Deixe esfriar at\u00e9 a temperatura ambiente.<\/li>\n
            2. Em uma tigela grande misture o iogurte, o azeite, o suco de lim\u00e3o e a pimenta. Reserve.<\/li>\n
            3. Adicione os pepinos, gr\u00e3o de bico e hortel\u00e3 ao triguilho resfriado.<\/li>\n
            4. Adicione a mistura de molho e misture bem.<\/li>\n
            5. Cubra e leve \u00e0 geladeira por pelo menos 1 hora. Sirva gelado.<\/li>\n<\/ol>\n

              Dica para economizar dinheiro<\/h1>

              O gr\u00e3o-de-bico \u00e9 uma fonte de prote\u00edna saud\u00e1vel e de baixo custo.<\/p><\/div><\/section><\/section><\/div><\/section>\n

               <\/p>\n","protected":false},"excerpt":{"rendered":"

              Mediterranean-Style Bulgur Salad \/ Ensalada de Bulgur al Estilo Mediterr\u00e1neo\/ Salada de Triguilho Estilo Mediterr\u00e2neo    <\/p>\n","protected":false},"author":2097,"featured_media":17135,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[135,28],"tags":[],"class_list":["post-6390","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipe","category-salad"],"acf":[],"_links":{"self":[{"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/posts\/6390","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/users\/2097"}],"replies":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/comments?post=6390"}],"version-history":[{"count":8,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/posts\/6390\/revisions"}],"predecessor-version":[{"id":26457,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/posts\/6390\/revisions\/26457"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/media\/17135"}],"wp:attachment":[{"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/media?parent=6390"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/categories?post=6390"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/tags?post=6390"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}