Chicken, Swiss & Vegetable Bulgur Salad

Similar to classic Tabbouleh but packed with vegetables, tender chicken and nutty Swiss cheese, this is a filling lunch that will really satisfy. The zesty orange dressing gives it a fresh flavour, even when made ahead and packed for lunch the next day.

  • Prep: 20 min
  • Cooking: 5 min
Yields 4 Servings
chicken swiss vegetable bulgur salad

Ingredients

  • 3/4 cup (175 mL) coarse bulgur
  • Salt
  • 1 1/2 cups (375 mL) water
  • 2 stalks celery sliced
  • 1 large tomato chopped
  • 1/2 English cucumber chopped
  • 1/2 cup (125 mL) finely chopped fresh parsley
  • 1 1/2 cup (375 mL) chopped cooked chicken breast
  • 4 oz (125 g) cubed Swiss or washed-rind cheese
  • 2 tsp (10 mL) grated orange zest
  • 1/4 cup (60 mL) freshly squeezed orange juice
  • 2 tbsp (30 mL) wine vinegar
  • 1 tbsp (15 mL) olive oil
  • 2 tsp (10 mL) Dijon mustard
  • Pepper

Preparation

In a saucepan, combine bulgur, 1/4 tsp (1 mL) salt and water and bring to a boil over high heat. Remove from heat, cover and let soak for 15 minutes. Drain and place in a large bowl. Let cool to room temperature.

Add celery, tomatoes, cucumber, parsley, chicken and cheese to bulgur.

In a small bowl, whisk together orange zest, orange juice, vinegar, oil, mustard and pepper. Pour over bulgur mixture and toss to coat. Season with up to 1/4 tsp (1 mL) salt.

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Nutrition

Nutritional Information

per serving
Energy: 358 Calories
Protein: 29 g
Carbohydrate: 28 g
Fat: 15 g
Fibre: 5.1 g
Sodium: 163 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 28 % / 303 mg
Vitamin B12: 61 %
Vitamin C: 47 %
Selenium: 44 %
Niacin: 40 %