Chunky Vegetable-Bulgur Salad
- Level: Easy
- Yield: 7 cups or 8 side dish servings
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- Nutritional Analysis
- Per Serving
- Calories
- 160
- Total Fat
- 2 grams
- Sodium
- 160 milligrams
- Carbohydrates
- 32 grams
- Dietary Fiber
- 8 grams
- Protein
- 6 grams
- Total: 55 min
- Prep: 10 min
- Inactive: 30 min
- Cook: 15 min
Ingredients
1/2 cup loosely packed fresh mint leaves, chopped
1/2 cup loosely packed fresh parsley leaves, chopped
2 cups bulgur
2 1/2 cups boiling water
2 lemons
1 tablespoon olive oil
1 small red onion, finely chopped
1 cup cherry tomatoes, halved
1 medium yellow summer squash, chopped (8 ounces)
1 medium zucchini, chopped (8 ounces)
Salt and 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 1/4 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 onions and cook until beginning to soften, 3 to 4 minutes. Add the tomatoes, squash and zucchini. Cook until the vegetables are tender, 6 to 8 minutes, stirring occasionally.
- Stir the vegetables into the bulgur with the lemon peel and juice, mint, parsley, 1/2 teaspoon salt and 1/4 teaspoon pepper. Spoon the mixture into a container with a tight-fitting lid. It can be refrigerated up to 1 day.
- Nutritional information per 7/8-cup serving size: about 160 calories, 2 g total fat (0 g saturated), 160 mg sodium, 32 g carbohydrate, 8 g fiber, 6 g protein