BLACK BEAN BULGUR SALAD
The only cooking in this easy bulgur salad is heating the broth and bulgur. You can adapt the recipe to your preference; if you want to add chopped cooked chicken, use chicken broth in place of vegetable broth. -Carole Resnick, Cleveland, Ohio
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 13
Steps:
- Place bulgur and broth in a small saucepan; bring to a boil. Reduce heat; simmer, covered, until tender, 12-15 minutes. Transfer to a large bowl; cool slightly., For dressing, whisk together citrus juices, minced jalapeno, oil and cumin. Add 1/3 cup dressing to bulgur; stir in carrots and cilantro., To serve, divide bulgur mixture among 4 bowls. Top with beans, corn, cheese and, if desired, sliced jalapeno. Drizzle with remaining dressing.
Nutrition Facts : Calories 402 calories, Fat 14g fat (5g saturated fat), Cholesterol 19mg cholesterol, Sodium 688mg sodium, Carbohydrate 56g carbohydrate (6g sugars, Fiber 10g fiber), Protein 16g protein.
MEDITERRANEAN BULGUR BOWL
You can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. -Renata Smith, Brookline, Massachusetts
Provided by Taste of Home
Categories Lunch
Time 30m
Yield 4 servings.
Number Of Ingredients 12
Steps:
- In a 6-qt. stockpot, combine the first 4 ingredients; bring to a boil. Reduce heat; simmer, covered, until tender, 10-12 minutes. Stir in garbanzo beans; heat through., Remove from heat; stir in spinach. Let stand, covered, until spinach is wilted, about 5 minutes. Stir in remaining ingredients. Serve warm, or refrigerate and serve cold.
Nutrition Facts : Calories 311 calories, Fat 7g fat (2g saturated fat), Cholesterol 8mg cholesterol, Sodium 521mg sodium, Carbohydrate 52g carbohydrate (6g sugars, Fiber 12g fiber), Protein 14g protein.
CRUNCHY BULGUR SALAD
A vibrant summer salad with radishes, edamame beans, peppers, almonds and herbs, drizzled with a citrus dressing
Provided by Charlie Clapp
Categories Lunch
Time 25m
Number Of Ingredients 9
Steps:
- Cook the bulgur following pack instructions, then drain and tip into a large serving bowl to cool. Meanwhile, put the edamame beans in a small bowl, pour over boiling water, leave for 1 min, then drain. Put in a serving bowl with the peppers, radishes, almonds, mint and parsley.
- Peel one orange, carefully cut away the segments and add to the bowl. Squeeze the juice of the other into a jam jar with the oil. Season well and shake to emulsify. If you're following our Healthy Diet Plan - separate the salad into four bowls or lunchboxes, pour half of the dressing onto the two portions being eaten today and store the remainder in the fridge for a later day. The salad will keep in the fridge for 2 days.
Nutrition Facts : Calories 483 calories, Fat 22 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 50 grams carbohydrates, Sugar 11 grams sugar, Fiber 9 grams fiber, Protein 17 grams protein
BLACK BEAN VEGGIE BURGER SALAD
"This lower fat version of a traditional taco salad doesn't lose any of the flavor," writes Mary Bilyeu of Ann Arbor, Michigan. The creamy, flavorful dressing complements the unique use of a veggie burger as well.
Provided by Taste of Home
Categories Lunch
Time 15m
Yield 2 servings.
Number Of Ingredients 10
Steps:
- Cook veggie burgers according to package directions. Divide the salad greens, tomatoes, corn and onion between two serving plates. Crumble burgers; sprinkle each salad with burgers, chips and cheese., In a small bowl, combine the salad dressing, salsa and taco seasoning; serve with salad.
Nutrition Facts : Calories 395 calories, Fat 13g fat (4g saturated fat), Cholesterol 20mg cholesterol, Sodium 1454mg sodium, Carbohydrate 49g carbohydrate (10g sugars, Fiber 9g fiber), Protein 24g protein.
BLACK BEAN AND BULGAR SALAD
Make and share this Black Bean and Bulgar Salad recipe from Food.com.
Provided by Josie in Halifax
Categories Grains
Time 20m
Yield 4-5 serving(s)
Number Of Ingredients 14
Steps:
- Bring water (2 cups) to a boil, add bulgar (1 cup), boil rapidly for 2 minutes, reduce heat and simmer until bulgar is cooked and water has been absorbed. Cool bulgar in refridgerator (optional). Remaining ingredients can be mixed in a bowl and bulgar added when desired.
Nutrition Facts : Calories 280.5, Fat 5.5, SaturatedFat 3.1, Cholesterol 16.7, Sodium 368.9, Carbohydrate 46.2, Fiber 13.2, Sugar 5.7, Protein 15.2
BROCCOLI, CORN AND BLACK BEAN SALAD
Make and share this Broccoli, Corn and Black Bean Salad recipe from Food.com.
Provided by mandagirl
Categories Black Beans
Time 45m
Yield 6-8 serving(s)
Number Of Ingredients 11
Steps:
- In a large bowl, combine black beans, corn, broccoli, tomato, onion, pepper and parsley.
- Juice the lemon and put juice in a samll bowl.
- Add olive oil, salt and pepper and wisk together.
- Add to vegetables and stir.
- Let sit at room temperature for 30 minutes.
- Stir again and serve.
Nutrition Facts : Calories 192.2, Fat 3.6, SaturatedFat 0.6, Sodium 229, Carbohydrate 35, Fiber 11, Sugar 3.8, Protein 10
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