Mexican Bulgur And Vegetable Salad Recipes

BLACK BEAN BULGUR SALAD

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.

MEXICAN BULGUR SALAD WITH CITRUS-JALAPENO VINAIGRETTE

Steps:

• Combine bulgur and boiling water in a large bowl, stir well. Cover and let stand 30 minutes or until liquid is absorbed.
• Add zucchini to black beans; stir gently.
• Combine orange juice and remaining ingredients, stir well with a whisk.
• Pour dressing over bulgur mixture and toss gently.
• Serve and room temperature or chilled.

BULGUR WHEAT AND ROASTED VEGETABLE SALAD

Steps:

• Cover bulgur wheat with cold water in a saucepan, partially cover pan with lid, bring water/wheat to boil and then simmer for approximately 10 minutes or until cooked (wheat should have a plump, soft but slightly chewy consistency, take care that the water does not boil over the pan or the wheat will go everywhere!).
• Drain wheat in sieve, rinse with recently boiled water to remove starch, set aside in a bowl to cool.
• Wash and slice courgette, carrot and 1/2 the onion fairly thinly, chop pepper and mushrooms a little more chunkily (i like my pepper slightly crunchy, but prepare according to your taste).
• Mix veggies on a baking tray with 1 tsp oil, 1 tsp herbs, paprika and salt (this can be ommitted if you're watching your salt intake, the flavour of the veggies is still yummy).
• Grill vegetables under a moderately high grill until browned at the edges/cooked to your taste, remembering to turn after about 5-10 minutes to ensure cooking on both sides, set aside to cool.
• Chop the other 1/2 onion and the garlic clove, blend can tomatoes in a food processor (alternatively you could buy passata, or concentrated tomato juice); mix with onion, 1 tsp herbs, pinch black pepper, garlic and 1tsp olive oil in a saucepan.
• Cover with a pan-lid and simmer tomato sauce over a low heat for 10-15 minutes, until the liquid has reduced by about 1/3- it should be a relatively runny paste (alternatively you can microwave the sauce in a bowl, covered with microwave cling-film, for approximately 3 minutes on a high setting, followed by another three on a medium setting), set aside to cool.
• To the cooled bulgur wheat, add the linseeds and mixed pine nuts/pumpkin and sunflower seeds; mix the cooled sauce with the cooled vegetables, toss into the wheat/seeds.
• Enjoy, (or store in an airtight container in the fridge and eat within two days).

GRILLED ZUCCHINI AND BULGUR SALAD WITH FETA AND PRESERVED-LEMON DRESSING

Steps:

• Toast walnuts in a dry medium skillet over medium heat, tossing often, until golden brown, 8-10 minutes. Transfer to a cutting board and let cool. Coarsely chop.
• Wipe out skillet and toast bulgur, stirring often, until a shade darker and starting to smell like popcorn, about 3 minutes. Add ¼ tsp. salt and 2 cups water and bring to a boil. Reduce heat to low and simmer gently until liquid is almost completely evaporated, 8-10 minutes. Cover skillet and remove from heat. Let sit while you prepare the rest of the salad.
• Prepare a grill for high heat. (Or, heat a grill pan over high.) Trim ends of zucchini; slice lengthwise into long ¼"-thick planks. Set a wire rack inside a rimmed baking sheet and arrange zucchini in a single layer on rack (you can also do this in a large bowl if you don't have a wire rack). Drizzle with oil and season with salt. Toss zucchini, rubbing with your hands, to coat completely with oil.
• Grill zucchini, undisturbed, until grill marks appear, about 2 minutes. Turn over and grill on other side until grill marks appear, about 2 minutes. Return to wire rack (or a colander set in a bowl) to drain; let cool slightly, Transfer to a cutting board and slice on a diagonal into 1" pieces.
• Whisk preserved lemon paste, honey, garlic, and remaining ¼ cup oil in a large bowl to combine; season with pepper (lemon paste and feta should make it salty enough). Add bulgur and feta and toss to combine. Set some of zucchini, parsley, and mint aside for serving, then add remaining zucchini and herbs to salad; toss gently to combine. Taste and season with salt and pepper if needed.
• Transfer salad to a platter. Top with reserved zucchini and herbs. Scatter walnuts over. Serve salad with lemon wedges for squeezing over.

VEGETABLE BULGUR SALAD

Steps:

• Combine bulgur and boiling-hot water in a bowl and let stand, covered, 20 minutes. Fluff with a fork and season with salt and pepper. Cool slightly.
• While bulgur stands, heat 1 tablespoon oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking, then sauté squash and onion with salt and pepper to taste, stirring, until tender, about 5 minutes. Transfer cooked vegetables with a slotted spoon to a large plate to cool.
• Add remaining 3 tablespoons oil to skillet and heat over moderately high heat until hot but not smoking, then sauté eggplant with salt and pepper to taste (add more oil, 1 tablespoon at a time, if necessary), stirring, until golden brown and tender, about 6 minutes. Transfer eggplant with slotted spoon to plate to cool.
• Gently toss cooked vegetables with bulgur, tomatoes, cucumber, spinach, basil, vinaigrette, and salt and pepper to taste.

MEXICAN BULGUR AND VEGETABLE SALAD

Steps:

• Pour boiling water over bulgur in a heatproof bowl, then cover bowl tightly with a plate and let stand 1 hour.
• Drain bulgur in a sieve, pressing to remove any excess liquid, and transfer to a large bowl. Add lemon juice, oil, cumin, and 1/2 teaspoon salt and toss well. Stir in remaining ingredients. Season with salt and pepper and serve at room temperature.