HealthStylz
A vibrant brunch bowl with fruit, greens, and nuts for a nutritious meal

Recipes · From our archive

Warm Arugula and Bulgur Salad with Black Radish and Pomegranate Seeds

ATAmari Thomsen
· 2 min read

Photo: Nadin Sh

Written in 2017, 9 years ago. Food science changes, so check newer advice before you change your routine.

Whole-Food Nutrition

Plant-Forward Mediterranean Nutrition Profile

How colorful vegetables, legumes and extra virgin olive oil provide daily cellular defense.

  1. Prebiotic Fiber DiversityMicrobiome fuel richness 7g fiber/serv
  2. Monounsaturated Healthy FatsOleic acid cardiovascular support Heart healthy
  3. Polyphenol Antioxidant IndexCellular defense High polyphenol
  4. Blood Sugar SmoothingSustained satiety curve 4+ hours full

Source: Harvard T.H. Chan School of Public Health & New England Journal of Medicine.

Fresh arugula and black radish are tossed with warm bulgur, juicy pomegranate seeds and crunchy sliced almonds in this flavorful salad. A drizzle of sweet maple-balsamic dressing provides the finishing touch.

Warm Arugula and Bulgur Salad with Black Radish and Pomegranate Seeds

Developed by Amari Thomsen

Servings: 5
Serving size: 2 cups (190 grams)
Prep time: 20 minutes
Cooking time: 20 minutes

Ingredients

  • [350 grams]             1½ cups (350 milliliters) water
  • [160 grams]             1 cup bulgur, dry
  • [5 grams]                   2 cloves garlic, minced
  • [50 grams]                ¼ cup (60 milliliters) olive oil
  • [40 grams]                3 tablespoons (45 milliliters) balsamic vinegar
  • [35 grams]                3 tablespoons (45 milliliters) maple syrup
  • [15 grams]                1 tablespoon (15 milliliters) lemon juice
  • [<1 gram]                  ¼ teaspoon salt
  • [<1 gram]                  ⅛ teaspoon black pepper
  • [140 grams]             10 cups arugula
  • [50 grams]                ½ cup sliced almonds
  • [75 grams]                1 cup black radish, peeled and julienned (about 1 radish)
  • [190 grams]             1¼ cup pomegranate seeds

Directions

  1. Bring water to a boil in a small saucepan over high heat. Turn off heat and remove pan from stovetop. Add bulgur to the hot water, cover and let sit for 20 minutes until all water is absorbed. To make dressing, whisk garlic, olive oil, balsamic vinegar, maple syrup, lemon juice, salt and pepper in a small bowl until smooth. Set aside. In a large bowl, add arugula and cooked bulgur, then toss to combine using salad tongs. Add dressing to arugula and bulgur mixture and toss to combine. Add almonds, radish and pomegranate seeds. Toss to combine and serve immediately.

Nutrition Per Serving:

CALORIES 323; TOTAL FAT 16g; SAT. FAT 2g; CHOL. 0mg; SODIUM 137mg; CARB. 41g; FIBER 7g; SUGARS 12g; PROTEIN 7g; POTASSIUM N/A; PHOSPHORUS N/A

Note: Nutrition information for potassium and phosphorus in black radish not available.

Amari Thomsen

Amari Thomsen, MS, RD, is owner of Eat Chic Chicago. She graduated from Loyola University of Chicago and later completed her nutrition education at the University of Illinois at Chicago. Amari is focused on integrating modern and traditional techniques to promote real food nutrition. Read her nutrition blog and find her on Twitter, Facebook and Pinterest.