Bulgur, Pomegranate and Walnut Salad - PCOS-Friendly Recipe
This Bulgur, Pomegranate and Walnut Salad is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 3/4 cup walnut halves (2 1/2 ounces)
- 1/3 cup drained oil-packed sun-dried tomatoes, chopped, plus 1 tablespoon oil from the jar
- 1 cup medium bulgur (6 ounces)
- 1 cup canned chickpeas, rinsed
- 1/2 teaspoon Aleppo pepper flakes or pure ancho chile powder
- 1 3/4 cups boiling water
- 1 pound grape tomatoes (1 1/2 pints), halved
- 1/2 cup pomegranate seeds
- 1/3 cup coarsely chopped dill
- 1/3 cup coarsely chopped mint
- 2 tablespoons fresh lemon juice
- Salt and freshly ground pepper
- 1 tablespoon pomegranate molasses dissolved in 2 teaspoons cold water (see Note)
Instructions
- Preheat the oven to 350°. Toast the walnuts in a pie plate for about 8 minutes, or until golden and fragrant. Let cool slightly, then chop coarsely.
- Heat the sun-dried tomato oil in a large saucepan. Add the tomatoes and cook over moderately high heat for 1 minute. Add the bulgur and stir to coat with the oil. Add the chickpeas, Aleppo pepper and boiling water and bring to a simmer. Reduce the heat to low, cover and cook without stirring for 20 minutes. Remove from the heat and let stand covered and undisturbed until cooled slightly, about 30 minutes.
- Using 2 forks, fluff the bulgur. Add the grape tomatoes, pomegranate seeds, dill, mint and lemon juice and season with salt and pepper. Transfer to a platter. Drizzle the diluted pomegranate molasses over the salad and scatter the walnuts on top. Serve warm.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Bulgur, Pomegranate and Walnut Salad recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment