Bulgur Salad With Edamame & Cherry Tomatoes

Healthy, fresh and quick!

My fixation with main-course salads continues.  If my nicoise or portobello salads didn’t tickle your fancy, this refreshing pilaf offers a more hearty and filling solution to low cal summer fare.  You can serve at room temperature, but it is also delightful as leftovers directly from the fridge (I packed some up to take to class with me this evening).  The mint and green onion add subtle punches of fresh and cooling herby flavor.  Frozen edamame has been one of my freezer staples for a while, and I plan on keeping bulgur in my pantry from now on.

What is bulgur you ask?  I had no experience with bulgur before my Mom served up this dish a few weeks ago, so I’m a newcomer to the bulgur bandwagon.  I’ll likely be using it in place of brown rice in most instances, and will definitely choose bulgur over cous cous from now on.

Bulgur is produced from wheat , and is available in de-branned and whole grain varieties.  I buy it in bulk at Central Market in the whole grain form.  The genius of bulgur is, that unlike cracked wheat, it has been parboiled and then dried – hence an extremely quick cook time.  It is high in fiber and much more nutritious than rice or pasta.  You prepare it by adding the bulgar to boiling water or stock and then turning down the heat and allowing it to steep.  Totally dummy proof.

I served this dish up as a side to a broiled portobello prepared just like the salad I referenced above.  To add to the fiber and protein of the meatless meal I also served my homemade hummus spread.  I make killer hummus, you can reference the recipe here.

Ingredients

1  cup  uncooked bulgur
1  cup  boiling water
1  cup  frozen shelled edamame (green soybeans)
1  pound  yellow and red cherry tomatoes, halved
1  cup  finely chopped fresh flat-leaf parsley
1/3  cup  finely chopped fresh mint
2  tablespoons  chopped fresh dill
1  cup  chopped green onions
1/4  cup  fresh lemon juice
1/4  cup  extra-virgin olive oil
1  teaspoon  kosher salt
1/2  teaspoon  freshly ground black pepper

Preparation

1. Combine bulgur and 1 cup boiling water in a large bowl. Cover and let stand 1 hour or until bulgur is tender.

2. Cook edamame in boiling water 3 minutes or until crisp-tender. Drain. Add edamame, tomatoes, and remaining ingredients to bulgur; toss well. Let stand at room temperature 1 hour before serving.

Nutritional Information

Calories: 208
Fat: 10.5g (sat 1.3g,mono 6.7g,poly 1.2g)
Protein: 6.3g
Carbohydrate: 25.4g
Fiber: 7.1g
Cholesterol: 0.0mg
Iron: 2.2mg
Sodium: 332mg
Calcium: 59mg

Source- Cooking Light, JUNE 2009