Edamame and Corn Bulgur Salad

Edamame and Corn Bulgur Salad IMAGE Author: Canadian Living Credits: Edamame and Corn Bulgur Salad IMAGE

Serve this fresh summery salad at your next backyard barbecue or potluck. Grilling the corn brings out its natural sweetness, which pairs well with the edamame. To remove kernels from the corncob, hold the cob at an angle and carefully cut down the ear with a sharp knife, removing several rows of kernels with each slice. If you're short on time, substitute with 1 cup frozen corn kernels, cooked and cooled.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: May 2015

Ingredients

  • 3/4 cups whole grain bulgur
  • 1 cup frozen shelled edamame
  • 1 corncob husked
  • 2 tablespoons olive oil
  • 2 tablespoons lime juice
  • 1/4 teaspoon each salt and pepper
  • half avocado peeled, pitted and diced
  • 1/4 cup diced red onion
  • 1 tablespoon chopped fresh cilantro

Method

In saucepan, bring 1-1/2 cups water to boil. Stir in bulgur; cover and simmer until tender and water is absorbed, about 15 minutes. Fluff with fork; set aside.

Meanwhile, in separate saucepan of boiling salted water, cook edamame for 1 minute. Drain and let cool to room temperature.   

Brush corncob with 1/4 tsp of the oil. Place on grill over medium-high heat; close lid and grill, turning often, until tender and grill-marked, 10 to 15 minutes. Let cool. Cut kernels from corncob. (Make ahead: Refrigerate in airtight container for up to 24 hours.)

In large bowl, whisk together remaining oil, lime juice, salt and pepper. Add bulgur, edamame, corn, avocado, red onion and cilantro; toss to combine. (Make ahead: Cover and refrigerate for up to 4 hours.)

Nutritional facts per serving: about

  • Fibre 10 g
  • Sodium 240 mg
  • Sugars 2 g
  • Protein 9 g
  • Calories 280.0
  • Total fat 13 g
  • Potassium 477 mg
  • Cholesterol 0 mg
  • Saturated fat 2 g
  • Total carbohydrate 37 g

%RDI

  • Iron 14.0
  • Fibre 0.0
  • Folate 61.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 4.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 1.0
  • Vitamin C 12.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Edamame and Corn Bulgur Salad

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