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Bulgur Salad with Pomegranate and Orange

Hands-on time 13 mins
Total time 55 mins

Serves 6 (serving size: about 1 cup bulgur mixture and 2 teaspoons chopped pistachios)

This salad is reminiscent of one I enjoyed at a Persian restaurant, and it would be absolutely smashing served alongside roast lamb or grilled lamb chops. It’s beautiful, with the jewel-like fruit, and the flavor is tangy, sweet, and irresistible. The success of this salad is dependent on the pomegranate molasses, which you’ll find at Middle Eastern markets and some gourmet grocery stores. You can also make your own by simmering and reducing pomegranate juice down to a syrup. This salad holds up well for about a day—any longer than that, and the orange sections might release too much liquid. Try stirring in some cooked chicken or crumbled feta or goat cheese for a main-dish take with leftovers.


  • 1 1/2 cups water
  • 1 cup uncooked red bulgur
  • 1/2 teaspoon kosher salt, divided
  • 3 whole cloves
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons pomegranate molasses
  • 1 teaspoon honey
  • 1/4 teaspoon freshly ground black pepper
  • 1 cup pomegranate arils
  • 1 cup fresh orange sections (about 2 large navel oranges)
  • 1/2 cup flat-leaf parsley leaves
  • 1/3 cup torn fresh mint
  • 1/4 cup chopped pistachios

Nutrition Information

  • calories 247
  • fat 7.6 g
  • satfat 1 g
  • monofat 4.6 g
  • polyfat 1.2 g
  • protein 5 g
  • carbohydrate 41 g
  • fiber 7 g
  • sugars 12 g
  • Est. Added Sugars 4 g
  • cholesterol 0 mg
  • iron 2 mg
  • sodium 168 mg
  • calcium 65 mg

How to Make It

  1. Place 1 1/2 cups water, bulgur, 1/4 teaspoon salt, and cloves in a small saucepan; bring to a boil. Cover, reduce heat to low, and simmer 12 minutes. Remove from heat; let stand 10 minutes. Remove and discard cloves (they should have floated to the top). Drain any excess water, if necessary. Spoon bulgur mixture into a large bowl; cool to room temperature.

  2. Combine oil, pomegranate molasses, honey, 1/4 teaspoon salt, and pepper in a small bowl, stirring well with a whisk. Drizzle over bulgur mixture; toss gently to coat. Add pomegranate arils, oranges, parsley, and mint; toss gently to combine. Sprinkle with pistachios.

Cook's Notes

Executive Editor at Cooking Light, Ann Pittman, explores whole grain's all-around awesomeness in her new book, Everyday Whole Grains: 175 Recipes from Amaranth to Wild Rice. This complete guide to healthy, hearty, and incredibly versatile whole grains includes something for everyone and offers innovative new techniques to ensure the most flavorful results. From simple, delicious sides to satisfying mains and sublime desserts, this James Beard Award-winning author educates, inspires and does not disappoint. Discover a whole new way of looking at whole grains, how they are prepared, and how they can be incorporated into a healthy diet at every meal.

Also appeared in: Oxmoor House, March, 2016, Everyday Whole Grains: 175 Recipes from Amaranth to Wild Rice;