Bulgur Salad with Edamame and Cherry Tomatoes

18 Reviews
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Photo: Randy Mayor; Stylist: Jan Gautro
Yield
6 servings (serving size: 1 1/4 cups)
By Raghavan Iyer
June 2009
RECIPE BY Cooking Light

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

Nutritional Information

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

How to Make It

Step 1

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

Step 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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Ratings & Reviews

KCRamone's Review

nadotts
April 29, 2013
N/A

CindyW's Review

ekathymeyer
October 09, 2012
A very nice blend of flavors! We like this very much.

KellyDiff's Review

Momcookshealthy
April 29, 2012
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.

ekathymeyer's Review

yesiwanna
September 17, 2011
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.

GayleR's Review

susankelly78
June 08, 2011
Easy, fresh, good! My husband said he could eat this for dinner every night. We are enjoying it with some gorgonzola or feta sprinkled on top.

Momcookshealthy's Review

katief321
May 30, 2011
This is one of my favorite summer salads! I love the pop of the edamame in it. Very good!

skspillman's Review

KCRamone
April 18, 2011
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.

yesiwanna's Review

Wen129
April 11, 2011
I like a firmer texture to my bulger so I don't let it sit in boiling water. I simply rinse and drain and add olive oil and lemon to taste.

nadotts's Review

sarahans
April 21, 2010
I love this salad, but I use quinoa instead of bulgur, and it turns out AWESOME! It's a great salad to make and have all week for a light lunch. So refreshing!

LisaMK's Review

LisaMK
April 18, 2010
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!