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Chunky Vegetable Bulgur Salad

Chunky Vegetable Bulgur Salad
cookingchanneltv.com

Chunky Vegetable Bulgur Salad

Bulgur wheat is similar in texture to couscous, and it is often used in traditional Middle Eastern dishes such as tabbouleh and kibbeh. Here, it gets tossed with some tomatoes, squash, and zucchini for a healthy salad that's nearly a complete meal.

Ingredients

  • 2 Cups bulgur
  • 2 1/2 Cups boiling water
  • 2 lemons
  • 1 Tablespoon olive oil
  • 1 small red onion, chopped finely
  • 1 Cup cherry tomatoes, halved
  • One 8-ounce yellow summer squash, chopped
  • One 8-ounce zucchini, chopped
  • 1/2 Cup loosely packed mint, chopped
  • 1/2 Cup loosely packed parsley, chopped
  • 1/2 Teaspoon salt
  • 1/4 Teaspoon coarsely ground black pepper

Directions

In a large bowl, stir together the bulgur and boiling water. Cover and let stand until the liquid is absorbed, about 30 minutes.

Meanwhile, grate 1 teaspoon peel and squeeze ¼ cup juice from the lemons and set aside.

In a 12-inch nonstick skillet, heat the oil over medium-high heat until hot. Add the onion and cook until beginning to soften, 3-4 minutes. Add the tomatoes, squash, and zucchini. Cook until the vegetables are tender, 6-8 minutes, stirring occasionally.

Stir the vegetables into the bulgur with the lemon peel and juice, mint, parsley, salt, and pepper. Spoon the mixture into a container with a tight-fitting lid. It can be refrigerated up to 1 day.

Nutritional Facts
Servings8
Calories Per Serving159
Total Fat2g4%
Sugar3gN/A
Saturated0.4g1.9%
Protein6g11%
Carbs32g11%
Vitamin A42µg5%
Vitamin B60.3mg13.7%
Vitamin C26mg44%
Vitamin E0.5mg2.5%
Vitamin K67µg84%
Calcium48mg5%
Fiber6g25%
Folate (food)42µgN/A
Folate equivalent (total)42µg10%
Iron2mg12%
Magnesium78mg19%
Monounsaturated1gN/A
Niacin (B3)2mg12%
Phosphorus141mg20%
Polyunsaturated0.5gN/A
Potassium417mg12%
Riboflavin (B2)0.1mg7.5%
Sodium163mg7%
Thiamin (B1)0.1mg8.8%
Zinc1mg7%