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Photo de Brown rice and bulgur salad par WW

Brown rice and bulgur salad

3
Points®
Durée totale
27 m
Temps de prép.
15 m
Temps de cuisson
12 m
Part(s)
8
Difficulté
Facile
This multigrain side dish will make a healthy addition to any family meal. The trio of lemon juice, fresh mint and scallions adds a nice savoury flavour.

Ingrédients

Uncooked bulgur

⅓ cup(s)

Quick cooking brown rice

1 cup(s), dry

Table salt

½ tsp(s), divided

Uncooked scallions

⅓ cup(s), finely chopped (green parts only)

Red bell pepper

1 medium, finely chopped

Peppermint leaves

4 tsp(s), fresh, minced

Fresh lemon juice

2 tbsp(s)

Fat free chicken broth

1 tbsp(s)

Olive oil

1 tbsp(s)

Black pepper

¼ pinch(es)

Pine nuts

2 tbsp(s), toasted*

Instructions

  1. In a small saucepan, bring 2 cups of water to a boil. Stir in bulgur, rice and 1/4 teaspoon of salt; cover pan. Reduce heat to low and cook until bulgur and rice are tender, about 10 to 11 minutes. Remove pan from heat and set aside, covered, for 5 minutes for any remaining water to be absorbed. Uncover and set aside to cool. (You can make the bulgur and rice a day in advance. Just cover and refrigerate.)
  2. Combine scallions, red pepper and mint in a medium serving bowl; add cooled bulgur mixture and stir well.
  3. Combine lemon juice, broth, oil, remaining 1/4 teaspoon of salt and pepper in a cup; stir well. Pour oil mixture over salad; stir to coat. Sprinkle salad with pine nuts just before serving. Yields about 1/2 cup per serving.

Notes

*To toast pine nuts, spread nuts in a small skillet. Cook over low heat until nuts just turn golden, shaking pan, about 30 seconds. Remove nuts from skillet immediately. You can substitute chopped fresh cilantro or basil for the mint in this salad if you prefer. And to save time, consider using 1/4 cup of fat-free vinaigrette dressing instead of making the dressing above (may affect Points values).

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