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.
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
How to Make It
Combine bulgur and 1 cup boiling water in a large bowl. Cover and let stand 1 hour or until bulgur is tender.
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.
Someone else cooked and brought this to a dinner party and I thought it was outstanding. Definitely going in my go-to side dish grains folder. UPDATE (8/12): Made myself, and it is super delicious! My only comment is I think it could use a bit less dressing. The recipe made a large yield, but I enjoyed it all week for lunch as well - if making for dinner as a side, would definitely consider halving.
Very good the day made but excellent the next day or even up to 3 days later--it really holds up well. I did make the bulgur wheat in broth to add flavor and I added 2 large cloves of garlic and added some feta cheese. Still a little bland--especially edamame. I wonder if marinating the edamame and tomatoes in balsamic vinegar prior to adding might help? I would add a touch more garlic next time.
I doubled this recipe and made a few changes as well. I soaked the bulgur in boiling chicken broth instead of water. I also added 2 lbs. of chicken breast, sauteed with salt, pepper, and Greek seasoning. I substituted fresh basil for the mint since my family doesn't care for fresh mint. And I sprinkled 2 T. of reduced-fat feta on top of each serving. The salad was even better the next day for lunch.
What an easy, refreshing, filling and healthy salad! I kept adding more tomatoes as I ate it for meals throughout the week. A spritz of lemon as others suggested helped freshen it up on subsequent days. Delish!
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