Bulgur Salad with Edamame and Cherry Tomatoes
This recipe below is courtesy of Cooking Light Magazine June 2009.
The vitamin C from lemon juice aids iron absorption. Round out the meal with grilled chicken, lemony hummus, and toasted 100 percent whole-wheat pita wedges. Substitute fresh shelled fava beans for edamame, if you like. Fava beans also supply protein, fiber, and B vitamins.
1 cup uncooked bulgur
1 cup boiling water
1 cup frozen shelled edamame (green soybeans)
1 pound yellow and red cherry tomatoes, halved
1 cup finely chopped fresh flat-leaf parsley
1/3 cup finely chopped fresh mint
2 tablespoons chopped fresh dill
1 cup chopped green onions
1/4 cup fresh lemon juice
1/4 cup extra-virgin olive oil
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1. Combine bulgur and 1 cup boiling water in a large bowl. Cover and let stand 1 hour or until bulgur is tender.
2. Cook edamame in boiling water 3 minutes or until crisp-tender. Drain. Add edamame, tomatoes, and remaining ingredients to bulgur; toss well. Let stand at room temperature 1 hour before serving.
Calories: 208 Fat: 10.5g (sat 1.3g,mono 6.7g,poly 1.2g) Protein: 6.3g Carbohydrate: 25.4g Fiber: 7.1g Cholesterol: 0.0mg Iron: 2.2mg Sodium: 332mg
6 servings (serving size: 1 1/4 cups)