Chunky Vegetable Bulgur Salad

Chunky Vegetable Bulgur Salad
Staff Writer
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.

8
Servings
335
Calories Per Serving
Deliver Ingredients

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

Total Fat
17g
24%
Sugar
4g
4%
Saturated Fat
2g
8%
Carbohydrate, by difference
32g
25%
Protein
17g
37%
Vitamin A, RAE
82µg
12%
Vitamin K (phylloquinone)
1µg
1%
Calcium, Ca
73mg
7%
Choline, total
6mg
1%
Fiber, total dietary
5g
20%
Folate, total
37µg
9%
Iron, Fe
5mg
28%
Magnesium, Mg
32mg
10%
Manganese, Mn
1mg
56%
Niacin
3mg
21%
Phosphorus, P
240mg
34%
Selenium, Se
3µg
5%
Sodium, Na
34mg
2%
Water
96g
4%
Zinc, Zn
1mg
13%

Vegetable Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age and damage.

Vegetable Cooking Tip

Vegetables should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals.