Bulgur Salad With Tomatoes, Avocado, Spinach & Sunflower Seeds

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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.

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Bulgur Salad With Tomatoes, Avocado, Spinach & Sunflower Seeds

By Diane Kochilas

Prep Time 20

Cook Time 30

Servings

Barbeque, Greek Recipes, Mediterranean, Mediterranean Diet, Meze / Starters, Recipes, Salads, Salads, Sides, The Ikaria Diet, Vegetables, Vegetables, Vegetarian

Prep Time 20

Cook Time 30

Servings

Barbeque, Greek Recipes, Mediterranean, Mediterranean Diet, Meze / Starters, Recipes, Salads, Salads, Sides, The Ikaria Diet, Vegetables, Vegetables, Vegetarian

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

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.
While the bulgur is soaking, place the spinach in a steamer basket and steam for a few minutes to wilt. Remove, cool, and chop.
When the bulgur is ready, add steamed spinach, pumpkin seeds, tomatoes, and avocado.
Mix in the lemon juice and zest, olive oil, salt, and pepper.
Serve at room temperature.

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Diane Kochilas is one of the world’s foremost experts on Greek and Mediterranean cuisine. She is the host, creator and co-producer of My Greek Table, the award-winning 13-episode per season cooking-travel show about Greece that airs nationally on Public Television. The series is in its third season.

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Bulgur Salad With Tomatoes, Avocado, Spinach & Sunflower Seeds