Bulgar Wheat With Edamame Recipes

BULGUR WHEAT AND KALE SALAD

Bulgur Wheat and Kale Salad image

Provided by Guy Fieri

Time 35m

Yield 4 servings

Number Of Ingredients 12

Ingredients

2 cups low-sodium chicken stock
1 cup bulgur wheat
1 tablespoon apple cider vinegar
1 teaspoon minced shallot
1/2 teaspoon agave nectar
3 tablespoons olive oil
Kosher salt and freshly cracked black pepper
1/2 cup toasted almonds
1/3 cup diced dried apricots
1/4 cup finely julienned kale
1/2 small red onion, shaved
2 teaspoons finely sliced fresh chives

Steps:

For the bulgur: In medium saucepot over medium-high heat, bring the chicken stock to a boil. Add the bulgur, cover and reduce the heat to medium-low. Simmer the bulgur until tender, about 15 minutes. Let stand 5 minutes, and then fluff with fork.
For the cider vinaigrette: Combine the vinegar, shallots and agave nectar in small glass jar with a tightly fitted lid. Shake to combine. Add the oil and shake vigorously to emulse. Season with salt and pepper. Set aside until ready for use.
For the salad: In a large mixing bowl, gently combine the bulgur, almonds, apricots, kale and red onions. Add the vinaigrette and mix until thoroughly dressed. Season with salt and pepper. Serve garnished with the chives.

Nutrition Facts : Calories 369 calorie, Fat 20 grams, SaturatedFat 2 grams, Cholesterol 0 milligrams, Sodium 166 milligrams, Carbohydrate 41 grams, Fiber 10 grams, Protein 11 grams, Sugar 8 grams

CRUNCHY BULGUR SALAD

Crunchy bulgur salad image

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

Ingredients

200g bulgur wheat
150g frozen edamame (podded)
2 Romano peppers , sliced into rounds, seeds removed
150g radishes , finely sliced
75g whole blanched almonds
small bunch mint , finely chopped
small bunch parsley , finely chopped
2 oranges
3 tbsp olive oil

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

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