Bulgur Salad with Edamame and Cherry Tomatoes

Photo: Randy Mayor; Stylist: Jan Gautro
The vitamin C from lemon juice aids iron absorption. Serve bulgur salad with grilled chicken, lemony hummus, and toasted 100 percent whole-wheat pita wedges to round out the meal. Substitute fresh shelled fava beans for edamame, if you like. Fava beans also supply protein, fiber, and B vitamins.

Yield:

6 servings (serving size: 1 1/4 cups)

Recipe from

Nutritional Information

Calories 208
Fat 10.5 g
Satfat 1.3 g
Monofat 6.7 g
Polyfat 1.2 g
Protein 6.3 g
Carbohydrate 25.4 g
Fiber 7.1 g
Cholesterol 0.0 mg
Iron 2.2 mg
Sodium 332 mg
Calcium 59 mg

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.

Note:

Raghavan Iyer,

June 2009