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Photo of Brown rice and bulgur salad by WW

Brown rice and bulgur salad

3
Points®
Total Time
27 min
Prep
15 min
Cook
12 min
Serves
8
Difficulty
Easy
Serve this hearty multigrain side dish at your next picnic, barbecue, or luncheon. The trio of lemon juice, fresh mint, and scallions adds a nice savory flavor. 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 bottled fat-free vinaigrette instead of making the dressing above if it suits your plan. This salad gets better as it sits and the flavors come together, so consider making it the day before you plan to serve it. Just don't add the pine nuts until you are ready to serve.

Ingredients

Uncooked bulgur

⅓ cup(s)

Quick cooking brown rice

1 cup(s), dry

Table salt

½ tsp, divided

Scallions

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

Red bell pepper

1 medium, finely chopped

Peppermint leaves

4 tsp, fresh, minced

Fresh lemon juice

2 Tbsp

Fat free chicken broth

1 Tbsp

Olive oil

1 Tbsp

Black pepper

¼ tsp

Pine nuts

2 Tbsp, 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.

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