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Bulgur Salad with Edamame and Cherry Tomatoes

Photo: Randy Mayor; Stylist: Jan Gautro
Yield 6 servings (serving size: 1 1/4 cups)
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.

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

Nutrition 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

How to Make It

  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.