A salad bulging with goodness: Bulgur with scallions and cucumbers, vegan.

Deliciously simple and simply delicious!!!

Crunchy bulgur salad with tangy lime juice dressing, © Copyright, Sangeeta Pradhan, RD, CDE, 2015-2018

The nutty texture and delicious crunch of whole grain bulgur and cashews is combined with the citrusy, flavor of the simple, no-fuss, olive oil-lime juice dressing to create a scrumptious salad that is sure to please your palate. What’s more, it can be fixed in a snap, and has wholesome ingredients to boot, so go ahead-dig in and enjoy!

Crunchy bulgur salad with tangy lime juice dressing © Copyright, Sangeeta Pradhan, RD, CDE, 2015-2018

Ingredients:

• 1 cup bulgur, uncooked
• 1/2 tsp table salt
• 2 tbsp olive oil
• 3 large cloves of garlic peeled and finely chopped
• 1 large tomato, diced, divided
• 2 scallions, finely chopped,  divided
• 1/2 cup cucumber, peeled, diced
• 5-6 cashews, unsaltaed
• Freshly chopped cilantro, 2 tbsp

Salad dressing:

• 2 tbsp lime juice
• 1 tbsp olive oil
• 1/4 tsp table salt

Method: 

1. Bring 2 cups of water to a rolling boil. Add 1 cup of the bulgur wheat with 1/2 tsp salt.
2. Stir well, and cook uncovered for about 3-4 minutes.
3. Turn down the heat, cover and allow to simmer on low heat for an additional 10 minutes or so until cooked through and all the water is absorbed. Fluff with a fork and set aside.
4. In the meantime, in a 6″ skillet, heat 1 tbsp of the olive oil.
5. Add the finely chopped garlic, saute, until a light golden brown. watch for any signs of burning and regulate the heat accordingly.
6.  Add half of the diced tomato to the garlic in the pan, sauteing until blended
7. Add half of the chopped scallions, stir for a minute and transfer the mixture to a clean bowl.
8.  Prepare the dressing by whisking the the lime juice, 1 tbsp of olive oil and the 1/4 tsp salt until well blended.
9. Transfer the cooked bulgur to a medium serving bowl.
10. Add the garlic -tomato -scallion mixture from step 7 to the bowl, along with the cucumbers, remaining tomatoes and remaining scallions.
11. Add the dressing and toss to combine.
12. Serve warm or cold garnished with cilantro and cashews.

Servings: 4

Crunchy bulgur salad with tangy lime juice dressing, © Copyright, Sangeeta Pradhan, RD, CDE, 2015-2018

Registered Dietitian’s tip: 

Kernel of truth: Bulgur is a form of wheat that is considered a whole grain. Whole grains are intact grains, which means they must retain the same proportion of bran, endosperm and germ as the original grain to be considered a whole grain. All whole grains have an outer layer called bran that contains insoluble fiber, vitamin E and phytonutrients.  Studies show that as our intake of whole grains increases, the incidence of conditions such as  obesity, diabetes, and other chronic diseases tends to go down.

Even though bulgur is typically parboiled, which removes a very small percentage of the bran, it is considered a whole grain. Typically a cup of bulgur offers a whopping 7-8 grams of fiber, far outstripping what you would get from brown rice if you are looking for a delicious substitute for refined, white rice as a “starch” in your meals or want to try something other than quinoa. It is also rich in the minerals manganese, magnesium and B vitamins. You can also make this same recipe using farro, an ancient variety of wheat called emmer, in place of bulgur.  For the whole scoop on whole grains and their numerous  health benefits, please check out my podcast on this topic.

Protein punch: Add 1 cup of rinsed, canned beans to this salad to pack a hefty protein punch, and to make a quick, simple and easy, complete meal that is sure to hit the spot! You can also substitute farro, another whole grain derived from wheat

Disclaimer: This blog is for informational purposes only and should not be construed as medical advice. Please consult your doctor or registered dietitian for recommendations tailored for your unique needs.

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