Brussels Sprouts, Cranberry and Bulgur Salad

Name: Brussels Sprouts, Cranberry and Bulgur Salad
Prep time: 15 min
Total time: 45 min
Yield: 1 serving
Ingredients: 1 tablespoon, dry, about tablespoons soaked Bulgur (Raw); 3 tablespoons, boiling Water; 1/2 cup, thinly sliced Brussels Sprouts; 1 1/2 tablespoons Cranberries (Dried, Sweetened); 2 teaspoons, chopped nuts, any type Walnuts; .8 tablespoon Orange Juice (No Pulp); 1 1/4 teaspoons, vegetable Soybean Oil; 1 1/4 teaspoons Vinegar (Cider); a pinch Salt; a pinch Black pepper

Shaved Brussels sprouts with soaked bulgur, dried cranberries and nuts in an orange vinaigrette — about 211 calories per serving.

211kcal per serving

3.9gprotein

26.7gcarbs

10.1gfat

14 mgsodium

Sodium is calculated without salt added to taste.

Estimated; may vary.

Prep15 min

Cook—

Total45 min

Makes1 serving

DifficultyEasy

Brussels sprouts, cranberry and bulgur salad is a raw, shaved-sprout slaw with soaked bulgur, dried cranberries and chopped nuts in an orange juice vinaigrette. One serving is about 211 calories with 4.3 g fibre, and it needs no stove at all.

The sprouts must be sliced thin. Halve each one lengthwise, lay it flat and cut crosswise into ribbons no wider than a matchstick; thick pieces of raw sprout are tough and bitter, while fine shreds soften in the dressing within minutes and taste sweet. A sharp knife or a mandoline does it quickly.

Dress it at least fifteen minutes ahead so the sprouts wilt slightly, and it holds well for two days, which makes it a good lunch-box side. Serve it beside roast turkey or pork, or bulk it up with chickpeas for a light lunch. Walnuts, pecans or almonds all work.

Ingredients

Servings

Bulgur (Raw)1 tablespoon, dry, about tablespoons soaked (9.5 g)
Water3 tablespoons, boiling (47 g)
Brussels Sprouts1/2 cup, thinly sliced (45 g)
Cranberries (Dried, Sweetened)1 1/2 tablespoons (16 g)
Walnuts2 teaspoons, chopped nuts, any type (6 g)
Orange Juice (No Pulp).8 tablespoon (12 g)
Soybean Oil1 1/4 teaspoons, vegetable (5.5 g)
Vinegar (Cider)1 1/4 teaspoons (6 g)
Salta pinch
Black peppera pinch

Cook’s tips

Slice the sprouts as thinly as you can; fine shreds soften in the dressing, thick ones stay chewy and bitter.
Soak the bulgur in boiling water rather than simmering it; it should be tender but still have a little bite.
The dressed salad keeps 2 days covered in the fridge and is best after resting at least 15 minutes.
Contains: tree nuts (walnuts or other nuts), wheat (bulgur).
For gluten-free, swap the bulgur for the same amount of cooked quinoa; for nut-free, use toasted pepitas or sunflower seeds. Dairy-free as written.

Method

Wash your hands and all surfaces before you start.
Put the bulgur in a small bowl, cover with the boiling water and let stand about 30 minutes, until soft. Pour off any excess water.
Trim the Brussels sprouts, halve them lengthwise and slice crosswise into thin strips.
Combine the bulgur, sprouts, cranberries and nuts in a bowl.
Shake the orange juice, oil, vinegar, salt and pepper together in a jar.
Pour the dressing over the salad, toss and let stand 15 minutes before serving.

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