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Bulgar with Arugula, Pomegranate, and Hazelnuts

Bulgar with Arugula, Pomegranate, and Hazelnuts


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Pomegranate seeds add beautiful color and juicy flavor to this simple grain salad balanced with peppery arugula and crunchy bits of celery.

Ingredients

  • 1 Cup uncooked bulgar wheat
  • 1/2 Cup hazelnuts
  • 3 Cups packed baby arugula
  • 1 Cup pomegranate seeds
  • 1 stalk celery, thinly sliced

Directions

In a large bowl, combine bulgur and 1 1/2 cups boiling water, cover, and set aside until water is absorbed, about 30 minutes.

Preheat oven to 350 degrees. Spread hazelnuts on a rimmed baking sheet and toast until lightly golden, 10 to 12 minutes. Wrap nuts in a clean dish towel and rub them together to remove skins. Set aside until cool enough to handle and then chop them.

Stir arugula, pomegranate seeds, celery, and hazelnuts into bulgur. Serve.

Nutritional Facts

Servings4

Calories Per Serving284

Folate equivalent (total)61µg15%


3 cups chicken or vegetable broth

½ cup pomegranate seeds (arils)

1 ½ tablespoon apple cider vinegar

  1. Heat oven to 350°F.
  2. Add farro and broth to a pot. Bring to a boil. Reduce heat to medium and simmer for 30 minutes.
  3. While farro is cooking, toast the hazelnuts. Line a sheet pan with parchment paper and spread out hazelnuts. Toast for 10 minutes until the outside skins begin to split open. Allow to cool.
  4. Make the dressing. Mix vinegar, olive oil, maple syrup, and shallot. Whisk or shake until combined.
  5. To remove the skin of the hazelnuts, put them in a clean dishtowel and rub until skins are removed. Chop the hazelnuts roughly.
  6. Assemble the rest of the salad. In a large bowl, add arugula, pomegranate seeds, and hazelnuts.
  7. When farro is done, rinse with cold water and drain well. Add to salad.
  8. Add dressing and toss well to combine. Add salt and pepper to taste.

Recipe courtesy of Emilia Petrucci and Oldways. Media: contact us for permission to reprint and for a hi-res image.


Recipe Summary

  • 2/3 cup hazelnuts, blanched
  • 1 tablespoon plus 1 teaspoon hazelnut oil
  • Coarse salt and freshly ground pepper
  • 1 tablespoon finely chopped shallots, plus 2 small shallots, thinly sliced
  • 3 tablespoons fresh pomegranate juice, plus 1/3 cup pomegranate seeds
  • 1 tablespoon sherry vinegar
  • 2 teaspoons rice vinegar
  • 3 tablespoons extra-virgin olive oil
  • 2 small Fuyu persimmons, thinly sliced
  • 1/2 lemon, for juicing
  • 1/2 pound arugula

Preheat oven to 375 degrees. Spread hazelnuts on a baking sheet toast, stirring once, until fragrant and lightly browned, 8 to 10 minutes. Let cool coarsely chop nuts, and toss with 1 teaspoon hazelnut oil and salt.

In a small bowl, combine chopped shallots, pomegranate juice, sherry and rice vinegars, and salt let stand 5 minutes. Whisk in olive oil and remaining 1 tablespoon hazelnut oil.

In a large bowl, toss persimmons, sliced shallots, and pomegranate seeds with dressing season with salt, pepper, and a squeeze of lemon. Gently toss with arugula. Arrange salad on a serving platter, and garnish with hazelnuts. Serve immediately.


Lunch

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Turmeric Chicken Salad Sandwiches
Egg Salad Sandwiches with Radishes and Watercress
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Curried Chickpea Salad Sandwiches
Pinto Bean&ndashBeet Burgers
Super Greens Soup
Turkish Tomato, Bulgur, and Red Pepper Soup
Garlic-Chicken and Wild Rice Soup
Mushroom and Wheat Berry Soup
Red Lentil Soup with North African Spices
Hearty 15-Bean and Vegetable Soup
Shiitake, Tofu, and Mustard Greens Soup
Italian Wedding Soup with Kale and Farro
Kale Caesar Salad
Mediterranean Chopped Salad
Super Cobb Salad
Asparagus, Arugula, and Cannellini Bean Salad with Walnuts
Pesto Farro Salad with Cherry Tomatoes and Artichokes
Three-Bean Salad with Arugula
Quinoa Taco Salad
Raw Beet and Carrot Noodle Salad with Almond-Sesame Dressing
Chinese Chicken Salad
Chicken and Arugula Salad with Figs and Warm Spices
Salmon, Avocado, Grapefruit, and Watercress Salad
Fennel and Apple Salad with Smoked Trout
Summer Rolls with Spicy Almond Butter Sauce


Ingredients

    • 2/3 cup blanched hazelnuts
    • 1 tablespoon plus 1 teaspoon hazelnut oil
    • 1 tablespoon finely diced shallot plus 2 small shallots, thinly sliced
    • 3 tablespoons fresh pomegranate juice (from 1 to 2 pomegranates), plus 1/3 cup pomegranate seeds
    • 1 tablespoon sherry vinegar
    • 2 teaspoons rice vinegar
    • 3 tablespoons extra-virgin olive oil
    • 2 small Fuyu persimmons, thinly sliced
    • 1/2 lemon, for juicing
    • 1/2 pound arugula
    • Kosher salt and freshly ground black pepper

Related Video

I thought that this was a pretty good recipe. Loved the crunch of the pomegranate seeds and the tang of orange and goat cheese. I made the dressing as directed other than substituting fresh squeezed orange juice with the orange juice concentrate. Perhaps this was why it didn't taste as bright as I would prefer. I ended up adding some red wine vinegar and it helped. Next time I would try adding either some minced garlic to the dressing or shaved shallots or red onions to the salad to round out the flavor profile.

We make this every Thanksgiving as well as throwout the year. I often substitute 1/2 spinach for the arugula. When I have time I favor the pomegranate seeds. Crumbling goat cheese is a bit fiddly. The dressing is delish.

Great combination of flavors and so pretty. I did add balsamic vinegar to the dressing - just like the taste better. I also substituted orange juice for the concentrate and clementines for the oranges. Makes a ton of dressing but it keeps well.

Delicious salad! I used orange juice instead of the concentrate and tripled the quantity. Worked out well.

Such a great recipe! It hits on sweet, tart, tangy, creamy, and crunchy! I have made this multiple times, and always to rave reviews. Works perfect as is, but is also quite tasty with other greens substituted for / paired with the arugula.

I make this salad at least once a month for lunch and almost anytime I have guests over for dinner. It gets rave reviews and lots of asks for the recipe. I love the combination of creamy, sweet and bitter. I usually substitute tangerines for oranges because they are easier to peel and a mix of bitter salad greens (arugula is expensive).

This was perfect & very colorful. Did not change anything and used pomegranate seeds. My husband's only comment was that he hoped he didn't have to wait for the holidays to have it again!

This is my favorite salad recipe - it's also very pretty. I've only used dried cranberries and feta cheese, and I always need extra dressing for full flavor. I have also made it with packaged "baby greens" and it is just as good as using all arugula, which is kind of expensive. Everyone I have served it to loves it!

I made this at Thanksgiving and it wasn't that great

used pomegranate seeds instead of cranberries, and also used pomegranate juice in the dressing.

This was amazing. Simple, yet very delicious. I had several people ask me for the recipe afterwards.

This is an absolutely wonderful salad. Its even tasty the next day. The arugula gets a little soggy, but the flavor is still there. I don't think I've ever made this with the full 14 oz of greens (just too much salad for two!), but the dressing keeps just fine. I also like to seed a couple of pomegranates at a time and store them in a container in the fridge. (Key to seeding a pom: cut in half and then work in a bowl filled with water. Seeds sink, icky white stuff floats, and no splatters!)

Surprisingly delicious. A staple now.

Delicious and refreshing salad. Wish I had been able to find Pomegranates, but I guess they were out of season. The cranberries were fine. I did add a splash of balsamic to the dressing to add a bit more flavor, and used half the amount of olive oil. Very good.

Awesome recipe! I cut the recipe in 1/2 and served it to 4 on new years eve. It was a huge hit- beautiful and delicious. I am making it again this weekend for a party of 12. Try it!!

I loved this recipe, and will definitely make it again for company. Very simple, beautiful and elegant. Worth seeding a pomegranate for. I used clementines instead of oranges, it was easier (if not as pretty) and tasted great!

I served this for an after-Thanksgiving family gathering. EVERYONE loved it and wanted the recipe. I did add extra lemon and orange juice and white wine vinegar to the dressing recipe. Also got a recipe for Spiced Pecans off of this web site and used walnuts instead and added them to the salad. The flavors are delectible and the colors so beautiful.

A very nice mix of flavors. Very refreshing, definitely going to make it again.

This is always a hit. I took the advice re: less olive oil. Also, I recommend using a honey goat cheese which mellows the sometimes sharp flavor of the dressing.

I found the dressing to be bland. I added white balsamic vinegar until it had the kick I wanted. Also took advice of other cooks and only used 1/2 c. of oil. This would be a great full meal salad if you added some roasted chicken pieces.

A fantastic salad that looks beautiful no matter how you put it together. It has become a regular holiday/special occasion treat, and gets rave reviews every time.

Beautiful salad. Served on a long platter that allowed the salad toppings to be front and center! Added approx 1 Tbl of sugar to dressing, wanted just a little sweeter and replaced some of the greens with assorted lettuce. the pommegrante seeds are specacular if you can find them! many of my guests had not had them-Very Good!

Made this for Thanksgiving last year and everyone loved it. The tartness/freshness was a nice counterpoint to the richer, heavier food that followed. Definitely follow the tips re: less oil, etc. A keeper.

I made this dish for my New Year's Eve dinner party as a starter for a fish entree. My six guests loved it so much, they ate the full recipe's worth (10-12 servings)! Even though a few didn't realize there was a dressing (I kept it on the side), they were soon just as convinced as the rest of us that the dressing makes it even better. I went a little more heavy on the pomegranate seeds, but only because I adore them. I loved it with a little pepper, too.

Great salad! Added more lemon and less oil. I put the goat cheese and oranges on top at the end Would make again for sure.


  • 2/3 cup hazelnuts
  • 1 tablespoon plus 1 teaspoon hazelnut oil
  • 1 tablespoon diced shallots plus 2 tablespoons sliced shallots
  • 3 tablespoons fresh pomegranate juice
  • 1 tablespoon sherry vinegar
  • 2 teaspoons rice vinegar
  • 2 tablespoons extra virgin olive oil
  • 1/2 pound arugula
  • 1/3 cup pomegranate seeds
  • 2 small fuyu persimmons, seeded and thinly sliced

Step 1. Preheat the oven to 400 degrees. Toast the hazelnuts on a sheet pan approximately 8-10 minutes, until they smell nutty and are a light golden brown. Remove them from the oven and toss with one teaspoon of hazelnut oil and salt. When they have cooled, chop roughly.

Step 2. Place the chopped shallots, pomegranate juice, sherry and rice wine vinegars in a medium bowl with a one-fourth teaspoon of salt. Let the shallots macerate for 5-10 minutes. Whisk in the olive oil and the remaining one tablespoon of hazelnut oil. Taste and adjust if necessary.

Step 3. In a large salad bowl, toss the arugula, sliced shallots and pomegranate seeds with the dressing, a pinch of salt and pepper. Gently toss in the persimmons and hazelnuts. Toss again and taste for final seasoning.

See Also

Beef and Bulgur Meatballs in Pomegranate Sauce

Mini cocktail meatballs amped up with whole grain bulgur, enriched with herbs and spices, and tossed in a luscious pomegranate balsamic sauce. Whether you’re entertaining guests, or simply feeding the family, kick off the festivities with this elegant and crowd-pleasing holiday appetizer.Disclosure: I was asked to participate in the #JuiceCentral campaign as a member of the Healthy Aperture Blogger Network. I was compensated for my time.

Can you guys believe we are ONE WEEK away from Christmas?! I swear, if December flew by any faster, I’d have some serious whip lash.

But what better way to celebrate the holiday season than with festive appetizers? Especially when you’ve already hit your sugar quota from Christmas cookie overload (guilty..) and need some savory goodness in your life. These festive holiday meatballs boast flavors that feel indulgent, but healthier ingredients so you can endure holiday gatherings without overdoing it. By forgoing sodium-laden ingredients like the usual ketchup, tomato paste, or chili sauce and including whole-grain bulgur in place of breadcrumbs, these two-bite treats are more nutritious and outrageously flavorful.

They’re also made with 100% juice, which is filled with the same important vitamins and nutrients as the whole fruit it is squeezed from with no added sugar. Considering a whopping 80% of the American population does not consume the recommended amount of fruits and vegetables in their diet, juice can be an easy way to supplement this intake.100% pomegranate juice is brimming with potassium, folate, Vitamin K, and a wealth of antioxidants. The juice’s natural sweetness helps cut the vinegary edge of the balsamic and rounds out a deeply savory flavor profile. Garnished with fresh mint and studded with pomegranate arils, you’ll want to make sure your meatballs are fully doused in this sticky-sweet sauce.

I’m tellin’ ya, love at first BITE.Beyond appetizers, you could totally turn these meatballs into a meal, too. Serve them with a gorgeous winter salad with pears and arugula, a hearty loaf of fresh focaccia and an assorted cheese platter and you are good to GO.

That is literally the exact meal I enjoyed last night with my girlfriends and we were in heaven. How awesome is food for bringing people together this time of year?

BLESS.


Vegetables

Roasted Artichokes with Lemon Vinaigrette
Braised Artichokes with Tomatoes and Thyme
Artichoke, Pepper, and Chickpea Tagine
Pan-Roasted Asparagus with Cherry Tomatoes and Kalamata Olives
Pan-Roasted Asparagus with Toasted Garlic and Parmesan
Roasted Asparagus
Roasted Asparagus with Mint-Orange Gremolata
Roasted Asparagus with Tarragon-Lemon Gremolata
Braised Asparagus, Peas, and Radishes with Tarragon
Stuffed Bell Peppers with Spiced Beef, Currants, and Feta
Stuffed Bell Peppers with Spiced Lamb, Currants, and Feta
Broccoli Rabe with Garlic and Red Pepper Flakes
Broccoli Rabe with Sun-Dried Tomatoes and Pine Nuts
Broccoli Rabe with Red Bell Pepper, Olives, and Feta
Sautéed Cabbage with Parsley and Lemon
Sautéed Cabbage with Fennel and Garlic
Spicy Roasted Carrots with Cilantro
Slow-Cooked Whole Carrots
Slow-Cooked Whole Carrots with Green Olive and Raisin Relish
Slow-Cooked Whole Carrots with Pine Nut Relish
Slow-Cooked Whole Carrots with Onion-Balsamic Relish
Skillet-Roasted Cauliflower
Skillet-Roasted Cauliflower with Capers and Pine Nuts
Skillet-Roasted Spiced Cauliflower with Pistachios
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Braised Cauliflower with Capers and Anchovies
Braised Cauliflower with Sumac and Mint
Cauliflower Cakes
Roasted Celery Root with Yogurt and Sesame Seeds
Marinated Eggplant with Capers and Mint
Broiled Eggplant with Basil
Grilled Eggplant with Yogurt Sauce
Stuffed Eggplant with Bulgur
Braised Fennel with Radicchio and Parmesan
Fava Beans with Artichokes, Asparagus, and Peas
Roasted Green Beans with Pecorino and Pine Nuts
Roasted Green Beans with Almonds and Mint
Braised Green Beans with Potatoes and Basil
Garlicky Braised Kale
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Roasted Mushrooms with Roasted Garlic and Smoked Paprika
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Greek-Style Garlic-Lemon Potatoes
Greek-Style Garlic-Lemon Potatoes with Olives and Feta
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Grilled Radicchio with Garlic and Rosemary&ndashInfused Oil
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Sautéed Swiss Chard with Garlic
Sautéed Swiss Chard with Pancetta and Caramelized Shallots
Sautéed Swiss Chard with Currants and Pine Nuts
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Roasted Tomatoes
Sautéed Cherry Tomatoes
Sautéed Cherry Tomatoes with Capers and Anchovies
Stuffed Tomatoes with Couscous, Olives, and Orange
Stuffed Tomatoes with Couscous, Capers, and Pine Nuts
Stuffed Tomatoes with Couscous, Currants, and Pistachios
Sautéed Zucchini Ribbons
Stuffed Tomatoes with Mint and Pistachios
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Zucchini and Feta Fritters
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Greek Stewed Zucchini
Summer Vegetable Gratin
Grilled Vegetable Kebabs with Grilled Lemon Dressing
Mechouia
Ratatouille
Ciambotta

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Tahini Sauce
Tahini-Yogurt Sauce
Yogurt-Herb Sauce
Lemon-Yogurt Sauce
Cucumber-Yogurt Sauce
Garlic Aïoli

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Broiled Grape Leaf&ndashWrapped Grouper
Lemon-Herb Hake Fillets with Garlic Potatoes
Hake in Saffron Broth with Chorizo and Potatoes
Provençal Braised Hake
Pan-Roasted Halibut with Chermoula
Braised Halibut with Leeks and Mustard
Braised Halibut with Carrots and Coriander
Braised Halibut with Fennel and Tarragon
Baked Stuffed Mackerel with Red Pepper and Preserved Lemon
Preserved Lemons
Grilled Whole Mackerel with Lemon and Marjoram
Grilled Whole Mackerel with Orange and Fennel
Grilled Whole Mackerel with Lime and Coriander
Pan-Roasted Monkfish with Oregano&ndashBlack Olive Relish
Grilled Whole Sardines
Pan-Roasted Sea Bass
Pan-Roasted Sea Bass with Green Olive, Almond, and Orange Relish
Pan-Roasted Sea Bass with Roasted Red Pepper, Hazelnut, and Thyme Relish
Pan-Roasted Sea Bass with Wild Mushrooms
Grilled Sea Bass with Citrus and Black Olive Salad
Grilled Whole Sea Bass with Salmoriglio Sauce
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Bulgur Salad with Feta and Pomegranate

You know how there are just some ingredients you never cook with? Ingredients that you’ve heard of, you know other people use regularly, but it’s just not in your routine of cooking?

For me, that ingredient was bulgur. Was it rice? Was it pasta? I didn’t understand the stuff, and thus didn’t cook with it.

Which is why a while back we spotlighted bulgur as a way of learning to cook with it, and the results were so easy and tasty and whole grainy! We made a Bulgur Breakfast Bake and Bulgur Falafel, but if there’s one recipe everyone associates bulgur with, it’s tabbouleh.


Persimmon and Pomegranate Salad With Arugula and Hazelnuts

Combine the diced shallot, juice, and vinegar in a medium bowl with a pinch of salt.

Toast the hazelnuts in a dry skillet over medium-low heat until fragrant and lightly browned, 5 to 8 minutes.

Transfer them to a cutting board and, when they're cool enough to handle, roughly chop them.

Toss with 1 teaspoon of the hazelnut oil and a pinch of salt and set aside.

Finish the dressing by whisking the olive oil and the 1 tablespoon hazelnut oil together with the vinegar and macerated shallots.

Season with salt and black pepper to taste.

Toss the arugula, sliced shallot, and pomegranate seeds together in a large salad bowl, then add 3/4 of the dressing and toss again to lightly coat the arugula.

Gently toss in the persimmon and hazelnuts, taste, and add more dressing, salt, or black pepper to taste serve immediately.


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