Bulgur Broad Bean Salad With Zesty Dressing 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.

BULGUR & BROAD BEAN SALAD WITH ZESTY DRESSING

Bulgur & broad bean salad with zesty dressing image

A light salad with plenty of green vegetables, a chilli lime dressing, fresh mint and grains to pack into a lunchbox

Provided by Lucy Netherton

Categories Lunch, Main course

Time 25m

Number Of Ingredients 11

Ingredients

50g bulgur wheat
85g frozen broad bean , defrosted and podded, if you like
6 sugar snap pea , halved lengthways
4 radish , thinly sliced
½ small red onion , thinly sliced
small handful mint leaves
zest and juice 1 lime
½ small red chilli , deseeded and chopped
1 tbsp extra-virgin olive oil
1 tsp white wine vinegar
1 tsp clear honey

Steps:

Cook the bulgur wheat following pack instructions, adding the broad beans for the final 2 mins. Cool under cold running water, drain well, then toss with the sugar snap peas, radishes and red onion.
Whisk together the dressing ingredients with some seasoning and toss through the salad. Scatter with the mint leaves.

Nutrition Facts : Calories 443 calories, Fat 13 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 62 grams carbohydrates, Sugar 16 grams sugar, Fiber 11 grams fiber, Protein 17 grams protein, Sodium 0.1 milligram of sodium

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