Bulgar Wheat With Edamame Recipes

BULGAR WHEAT WITH EDAMAME

Steps:

• Yield 6 servings (serving size: 1 1/4 cups) 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. Nutritional Information Calories:208 Fat:10.5g (sat 1.3g,mono 6.7g,poly 1.2g) Protein:6.3g Carbohydrate:25.4g Fiber:7.1g Cholesterol:0.0mg Iron:2.2mg Sodium:332mg Calcium:59mg

CRUNCHY BULGUR SALAD

Steps:

• Cook the bulgur following pack instructions, then drain and tip into a large serving bowl to cool. Meanwhile, put the edamame beans in a small bowl, pour over boiling water, leave for 1 min, then drain. Put in a serving bowl with the peppers, radishes, almonds, mint and parsley.
• Peel one orange, carefully cut away the segments and add to the bowl. Squeeze the juice of the other into a jam jar with the oil. Season well and shake to emulsify. If you're following our Healthy Diet Plan - separate the salad into four bowls or lunchboxes, pour half of the dressing onto the two portions being eaten today and store the remainder in the fridge for a later day. The salad will keep in the fridge for 2 days.