Bulgur Black Bean Summer Fruit Salad Recipes

BLACK BEAN BULGUR SALAD

Black Bean Bulgur Salad image

The only cooking in this easy bulgur salad is heating the broth and bulgur. You can adapt the recipe to your preference; if you want to add chopped cooked chicken, use chicken broth in place of vegetable broth. -Carole Resnick, Cleveland, Ohio

Provided by Taste of Home

Categories Dinner

Time 30m

Yield 4 servings.

Number Of Ingredients 13

Ingredients

1 cup bulgur
2 cups vegetable broth
1/4 cup orange juice
1/4 cup lime juice
1 jalapeno pepper, seeded and minced
2 tablespoons olive oil
1/4 teaspoon ground cumin
1 cup shredded carrots
3 tablespoons minced fresh cilantro
1 can (15 ounces) black beans, rinsed and drained
1 cup frozen corn, thawed
3/4 cup shredded Monterey Jack cheese
Sliced jalapeno pepper, optional

Steps:

Place bulgur and broth in a small saucepan; bring to a boil. Reduce heat; simmer, covered, until tender, 12-15 minutes. Transfer to a large bowl; cool slightly., For dressing, whisk together citrus juices, minced jalapeno, oil and cumin. Add 1/3 cup dressing to bulgur; stir in carrots and cilantro., To serve, divide bulgur mixture among 4 bowls. Top with beans, corn, cheese and, if desired, sliced jalapeno. Drizzle with remaining dressing.

Nutrition Facts : Calories 402 calories, Fat 14g fat (5g saturated fat), Cholesterol 19mg cholesterol, Sodium 688mg sodium, Carbohydrate 56g carbohydrate (6g sugars, Fiber 10g fiber), Protein 16g protein.

BLACK BEAN, BULGUR & BROCCOLI SALAD

Black Bean, Bulgur & Broccoli Salad image

Whet your appetite with the whole wheat that's in our delicious, colorful Black Bean, Bulgur and Broccoli Salad recipe. This salad is full of flavor!

Provided by My Food and Family

Categories Home

Time 2h

Yield 8 servings

Number Of Ingredients 8

Ingredients

1 cup water
1/2 cup bulgur, uncooked
4 cups small broccoli florets, blanched
1 can (15.5 oz.) black beans, rinsed
1 red pepper, chopped
1 cup finely chopped red onions
3/4 cup KRAFT Sun Dried Tomato Vinaigrette Dressing
1/2 cup finely chopped fresh parsley

Steps:

Bring water to boil in small saucepan. Stir in bulgur; cover. Simmer on medium-low heat 8 min. or until liquid is absorbed. Cool.
Combine remaining ingredients in large bowl. Add bulgur; mix lightly.
Refrigerate 1 hour.

Nutrition Facts : Calories 150, Fat 4 g, SaturatedFat 0.5 g, TransFat 0 g, Cholesterol 0 mg, Sodium 330 mg, Carbohydrate 0 g, Fiber 7 g, Sugar 0 g, Protein 6 g

BLACK BEAN AND BULGAR SALAD

Black Bean and Bulgar Salad image

Make and share this Black Bean and Bulgar Salad recipe from Food.com.

Provided by Josie in Halifax

Categories Grains

Time 20m

Yield 4-5 serving(s)

Number Of Ingredients 14

Ingredients

2 cups water
1 cup dry Bulgar wheat
1 coloured bell pepper, chopped
1/2 cup chopped red onion
1 cup cooked corn (and cooled under tap water)
1 (19 ounce) can black beans
2 tomatoes, chopped
2 tablespoons chopped parsley
1 tablespoon red wine vinegar
1 teaspoon cumin
1/2 teaspoon ground coriander
1/4 teaspoon salt
2 cups mixed greens (as bed for salad)
1/2 cup feta (to crumble on top)

Steps:

Bring water (2 cups) to a boil, add bulgar (1 cup), boil rapidly for 2 minutes, reduce heat and simmer until bulgar is cooked and water has been absorbed. Cool bulgar in refridgerator (optional). Remaining ingredients can be mixed in a bowl and bulgar added when desired.

Nutrition Facts : Calories 280.5, Fat 5.5, SaturatedFat 3.1, Cholesterol 16.7, Sodium 368.9, Carbohydrate 46.2, Fiber 13.2, Sugar 5.7, Protein 15.2

BULGUR & BLACK BEAN SUMMER FRUIT SALAD

Bulgur & Black Bean Summer Fruit Salad image

So delicious! It's perfect on a hot summer day... And it makes a great side dish for barbecues. (You can even serve it as a healthy dessert! - Try it with (vegan) vanilla yogurt ;))

Provided by Veganized

Categories Lunch/Snacks

Time 1h30m

Yield 4-6 serving(s)

Number Of Ingredients 13

Ingredients

1 cup Bulgar wheat (coarse)
2 cups water
1/2 teaspoon salt
1/3 teaspoon ground cinnamon
1 (15 1/2 ounce) can black beans, rinsed and drained
1/4 cup orange juice, freshly squeezed
2 tablespoons lemon juice, freshly squeezed
1 teaspoon brown sugar or 1 teaspoon raw sugar
3 -4 tablespoons finely chopped fresh mint leaves (optional)
2/3 cup chopped almonds (toasted)
1 lb fresh strawberries, diced
1/2 lb fresh blueberries
1 ripe mango, peeled and chopped

Steps:

Bring water to a boil; add bulgur, cinnamon and salt. Stir. Let simmer 10-15 minute (until water is absorbed and bulgur is tender).
Move from heat. Add beans, dressing, chopped mint leaves and almonds. Mix well.
Gently stir in blueberries, chopped mango and strawberries.
Cover and refrigerate 1 hour or more.

Nutrition Facts : Calories 436.2, Fat 13.6, SaturatedFat 1.2, Sodium 377.9, Carbohydrate 68.2, Fiber 19.1, Sugar 22.4, Protein 17.8

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