Chunky Vegetable Bulgur Salad

Staff Writer
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.

Ready in
55 m
8
Servings
159
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.

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.

Nutritional Facts

Total Fat
2g
4%
Sugar
3g
N/A
Saturated Fat
0.4g
1.9%
Protein
6g
11%
Carbs
32g
11%
Vitamin A
42µg
5%
Vitamin B6
0.3mg
13.7%
Vitamin C
26mg
44%
Vitamin E
0.5mg
2.5%
Vitamin K
67µg
84%
Calcium
48mg
5%
Fiber
6g
25%
Folate (food)
42µg
N/A
Folate equivalent (total)
42µg
10%
Iron
2mg
12%
Magnesium
78mg
19%
Monounsaturated
1g
N/A
Niacin (B3)
2mg
12%
Phosphorus
141mg
20%
Polyunsaturated
0.5g
N/A
Potassium
417mg
12%
Riboflavin (B2)
0.1mg
7.5%
Sodium
163mg
7%
Thiamin (B1)
0.1mg
8.8%
Zinc
1mg
7%

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