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 Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 208
  • Fat: 10.5g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 6.7g
  • Polyunsaturated fat: 1.2g
  • Protein: 6.3g
  • Carbohydrate: 25.4g
  • Fiber: 7.1g
  • Cholesterol: 0.0mg
  • Iron: 2.2mg
  • Sodium: 332mg
  • Calcium: 59mg

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. 1. Combine bulgur and 1 cup boiling water in a large bowl. Cover and let stand 1 hour or until bulgur is tender.
  2. 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.
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