Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

April 16, 2013

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New to cooking bulgur? No problem! Watch Food for Life instructor Katherine Lawrence prepare bulgur in this week’s featured video.


The Cancer Survivor's Guide
This week’s featured recipe comes from The Cancer Survivor’s Guide, a text used in our Food for Life Cancer Prevention and Survival classes. Buy/download your copy today.


Bulgur is a wonderful source of fiber. Fiber is crucial to maintaining digestive health. Get more tips on our website.

Bulgur and Orange Salad


This wholesome salad is packed with fiber from its beans, grains, vegetables, and fruit.  Serve it as either a side dish or a complete meal.


Makes about 6 cups (6 servings)

1 cup dry bulgur
1 tablespoon orange juice concentrate
2 tablespoons seasoned rice vinegar
1 15-ounce can black beans, drained and rinsed, or 1 1/2 cups cooked beans
2 green onions, thinly sliced
1/2 red bell pepper, seeded and chopped
1 orange, peeled and chopped
2 cups boiling water
3/4 teaspoon salt
1/2 teaspoon ground cumin


Place bulgur in a large bowl and mix with 1/2 teaspoon salt. Add boiling water and stir just to mix, then cover and let stand until bulgur is tender, about 25 minutes. Cool completely.

When bulgur is cool, add orange, bell pepper, green onions, and beans.

In a separate bowl, mix vinegar, orange juice concentrate, cumin, and remaining 1/4 teaspoon salt. Add to salad and toss to mix. If possible, chill before serving.

This salad is very flavorful the next day. Stored in a covered container in the refrigerator, leftover Bulgur and Orange Salad will keep for up to 3 days.

Per Serving (1 cup): 174 calories; 0.7 g fat; 0.1 g saturated fat; 3.5% calories from fat; 0 mg cholesterol; 7.5 g protein; 37 g carbohydrates; 6.9 g sugar; 8.2 g fiber; 473 mg sodium; 59 mg calcium; 2 mg iron; 33.9 mg vitamin C; 258 mcg beta carotene; 0.3 mg vitamin E

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard. M.D., and Jennifer Reilly, R.D.

Please feel free to tailor PCRM recipes to suit your individual dietary needs.


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5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
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