ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Bulgur-Bean Salad

Yield 5 servings (serving size: 1 cup)
"I came up with this recipe while in the kitchen experimenting with bulgur and some leftover ingredients from a salad. It's really important to chill this dish before serving to allow the flavors to blend." -CL Reader

Ingredients

  • 2 cups water
  • 1/2 cup uncooked bulgur
  • 2 teaspoons olive oil
  • 1 cup chopped spinach
  • 1/2 cup (2 ounces) crumbled feta cheese
  • 1/2 cup presliced mushrooms
  • 1/2 cup drained canned kidney beans
  • 1/2 cup drained canned chickpeas (garbanzo beans)
  • 1/2 cup drained canned artichoke hearts, coarsely chopped
  • 1/4 cup drained canned sliced black olives
  • 1 1/2 teaspoons dried basil
  • 1 teaspoon black pepper
  • 1/2 teaspoon dried oregano
  • 2 garlic cloves, minced

Nutrition Information

  • calories 168
  • caloriesfromfat 30 %
  • fat 5.6 g
  • satfat 2.3 g
  • monofat 1.7 g
  • polyfat 1.4 g
  • protein 7.1 g
  • carbohydrate 24.3 g
  • fiber 6.7 g
  • cholesterol 10 mg
  • iron 2.2 mg
  • sodium 374 mg
  • calcium 114 mg

How to Make It

  1. Bring the water to a boil in a medium saucepan; add the bulgur. Cover and let stand 30 minutes. Fluff with a fork.

  2. Heat the oil in a medium skillet over medium-high heat. Add spinach; sauté 1 minute or until spinach wilts; remove from heat. Combine the bulgur, spinach, feta, and the remaining ingredients in a large bowl. Cover and chill for 1 hour.