28
Jul
09

Bulgar Salad With Broccoli

BulgarSalad

 

This is one big bowl of healthy goodness.

Most people will recognize bulgar from tabbouleh, the middle eastern dish often eaten as an appetizer.  As it turns out, bulgar is much more nutritious than rice and couscous because it contains more fiber, vitamins and minerals.  Also, it has a better glycemic index than white rice or couscous.  I wanted to branch out from my current quinoa frenzy and give bulgar a try…and I’m happy I did.  It is very versatile, has a slightly chewy texture and a lovely nutty flavor.

I got the idea for this bulgar salad while flipping through some magazines in a bookstore.  For the life of me I can’t remember which magazine it was.  I liked the idea of the salad, however, I wanted to bulk it up a bit more so I thought to add steamed broccoli.  Anytime I can add broccoli to something, I go for it.  It’s common knowledge, for anyone that hasn’t been living under a rock, that broccoli is one of the most healthy, nutritious, anti-cancer foods available today.  It is one of the richest vegetable sources of calcium, iron and magnesium and is loaded with vitamins A and C and K.  The edamame, tomatoes and fresh herbs contribute to making this salad clean and wholesome.

This dish is quick to assemble, light and refreshing.  And at the risk of repeating myself, super healthy.  Everytime I eat it I feel as if I’m taking a big scrub brush and cleaning my insides of anything harmful. 

The salad is a terrific side dish for a piece of grilled chicken or fish.  It keeps well in the fridge for a few days and is great served at room temperature, or slightly cool from the fridge.  I like to drizzle some olive oil over the leftovers just before serving.

Here’s what you will need to serve 4 as a side dish….

 

1 cup cooked bulgar (follow directions on bag)

2 cups cut up broccoli, steamed until tender but not too soft, cooled

1 pint grape tomatoes, cut in half lengthwise

1 cup frozen edamame, defrosted

1/2 cup scallions, chopped

2 tablespoons dill, chopped

1 cup parsley, chopped

1/4 cup mint, finely chopped

1/4 cup lemon juice

1/4 cup olive oil

1/8 tsp cayenne pepper

salt & pepper to taste

 

Cook bulgar (boil in water, 2 to 1 ratio, simmer for 15 minutes).  Allow to cool.  Fluff and separate with a fork.

Steam broccoli, allow to cool.

In a large bowl add the broccoli, tomatoes, scallions, edamame, dill, parsley, mint and bulgar.  Stir to combine.  In a separate bowl whisk together the lemon juice, olive oil , cayenne pepper and salt (pepper is optional).  Pour over the bulgar salad and mix to incorporate.  The salad should just glisten with the dressing, it should not be soaked.

It’s as easy as that!

 

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4 Responses to “Bulgar Salad With Broccoli”


  1. July 28, 2009 at 12:46 pm

    This looks so satisfying. I agree that adding broccoli makes a nice addition here.

  2. July 28, 2009 at 8:21 pm

    This sounds great, and I love the diversity of textures that you’ve used!

  3. 3 Ben
    July 29, 2009 at 12:24 pm

    Hi there

    Apologies for contacting you via the comments but couldn’t spot email address but just wanted to let you know about http://www.foodandfizz.com/ where you can upload your food photos and hopefully get a little extra traffic coming this direction when they get featured :)

    Look forward to seeing some of your stuff

    Ben


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