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
0.333 cup(s)
Quick cooking brown rice
1 cup(s)
Table salt
0.5 tsp
Uncooked scallion(s)
0.333 cup(s)
Red bell pepper(s)
1 medium
Peppermint leaves
4 tsp
Fresh lemon juice
2 Tbsp
Fat free chicken broth
1 Tbsp
Olive oil
1 Tbsp
Black pepper
0.25 tsp
Pine nuts
2 Tbsp
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.
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