Warm Winter Walnut Salad

  • Yield: 4 servings
  • Prep: 15 mins
  • Cook: 20 mins


2cups water
1cup bulgar (cracked wheat) or long-grain white rice
1teaspoon salt
1pound bag mixed frozen vegetables such as a mixture of broccoli, corn and red peppers
3tablespoons lemon juice
1/2cup chopped California walnuts
1/2cup chopped green onions
3tablespoons chopped fresh parsley or chives
1/4teaspoon freshly ground pepper
4cups shredded iceberg lettuce (half a head)
1cup nonfat yogurt
1tablespoon lemon juice
1tablespoon chopped fresh parsley or chives


  1. In a large saucepan, bring the water and salt to a boil over high heat.  Add the bulgur, or rice, and the vegetables and stir to combine.  When the mixture returns to a boil, reduce the heat to low, then cover the pan and simmer 15 minutes.  Set aside off heat, still covered, for 5 minutes. 
  2. Using a fork, scrape the mixture into a large bowl.  Add the lemon juice, walnuts, onions and parsley and combine by stirring and tossing with a fork.  Season with pepper to taste.  Spread the lettuce around the rim of a large platter.    
  3. To make the dressing, in a small bowl stir together the yogurt, lemon juice and parsley.
  4. Mound the salad in the center of the lettuce and spoon some of the dressing over the salad.  Pass the remaining dressing at the table.   

Nutritional Info *per serving

  • Calories 3530
  • Glycemic Load 0
  • Fat 10g
  • Saturated Fat 1g
  • Polyunsaturated Fat 7g
  • Monounsaturated Fat 1.5g
  • Cholesterol 0mg
  • Sodium 680mg
  • Potassium 730mg
  • Carbohydrate 54g
  • Fiber 11g
  • Sugars 13g
  • Protein 14g
  • Trans Fat 0g
  • Vitamin A 60%
  • Vitamin C 35%
  • Calcium 20%
  • Iron 15%