BULGUR SALAD WITH TOMATOES, AVOCADO, SPINACH & SUNFLOWER SEEDS
The Wonders of Pumpkin Seeds
Adding pumpkin seeds to this already nutrition-packed bulgur salad will up the ante on health benefits! The seeds are a concentrated source of vitamins, minerals, antioxidants, and essential amino acids. They’re high in calories but most of their calories come from protein and fats. They’re a rich source of monounsaturated fatty acids and a very good source of the antioxidant vitamin E. When buying, look for whole seeds that are creamy white or light yellow and heavy for their size. If you store them in a cool, dry place, they will last for months.
Ingredients
- 1 cup of bulgur
- 2 cups of water
- 2 handfuls of baby spinach leaves
- 1 avocado pitted peeled, and cut into small cubes
- 12-16 cherry tomatoes cut in half
- 3 Tbsp pumpkin seeds
- Juice and zest of a lemon
- 1/4 cup of extra virgin Greek olive oil
- salt and pepper to taste
Instructions
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Place the bulgur in a large bowl and add 2 cups of water. Let the bulgur stand for about one hour, until the liquid is absorbed and the bulgur expanded.
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While the bulgur is soaking, place the spinach in a steamer basket and steam for a few minutes to wilt. Remove, cool, and chop.
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When the bulgur is ready, add steamed spinach, pumpkin seeds, tomatoes, and avocado.
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Mix in the lemon juice and zest, olive oil, salt, and pepper.
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Serve at room temperature.
Want to learn more easy, healthy Mediterranean diet recipes? Sign up for my online course “Mastering the Mediterranean!“
Want to learn more easy, healthy Mediterranean diet recipes? Sign up for my online course “Mastering the Mediterranean!“
