Apple Bulgur Salad

Adding small amounts of sugar to salad dressings mellows the acidity of the vinegar and other ingredients, like lemon juice, while blending and enhancing the flavours of the herbs and spices.


2 cups (500 mL) chicken broth
1 cup (250 mL) bulgur
2 tbsp (25 mL) fresh lemon juice
2 tbsp (25 mL) olive oil
2 tbsp (25 mL) water
2 tsp (10 mL) sugar
2 tbsp (25 mL) apple cider vinegar
1/4 tsp (1 mL) dried oregano
1 red apple, finely chopped
1/2 cup (125 mL) celery, finely chopped
4 cups (1 L) parsley, finely chopped
1/4 cup (50 mL) toasted sunflower seeds


Bulgur: Bring broth to boil. Put bulgur in a heatproof bowl; cover with broth. Set aside for 15 minutes. Drain and press out as much water as possible with the back of a spoon. Stir in apple, celery, parsley and dressing.

Dressing: whisk together lemon juice, oil, water, sugar, vinegar and oregano.

Garnish with sunflower seeds.

Serve immediately or chill in the refrigerator.

Helpful Tips

Get your whole grains! Eating well with Canada's Food Guide recommends making at least half of your grain products whole grain each day. Bulgur, barley, brown rice, whole wheat, oats, quinoa, and wild rice are some examples of whole grains. These foods contain fibre, vitamins and minerals (B vitamins, iron, zinc, magnesium) that provide an overall health benefit.