Warm Bulgur, Bean and Vegetable Salad

Warm Bulgur, Bean and Vegetable Salad Image by: Warm Bulgur, Bean and Vegetable Salad Author: Canadian Living

Serve this vegetarian dish with a spinach salad and loaf of crusty bread to round out the meal.

  • Portion size 4 servings

Ingredients

  • 1 cup bulgur
  • 3 tablespoons vegetable oil
  • 1 sweet green pepper thickly sliced
  • 1 sweet yellow pepper thickly sliced
  • 1 sweet red pepper thickly sliced
  • 1 zucchini sliced
  • 1 onion sliced lengthwise
  • 1/4 cup balsamic vinegar
  • 1/4 cup wine vinegar
  • 1/4 cup tomato juice
  • 3/4 teaspoons salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon dried marjoram
  • 1/4 teaspoon dried oregano
  • 1 clove garlic minced
  • 1 can kidney bean drained and rinsed
  • 1 can black eyed pea drained and rinsed

Method

In large bowl, pour 3 cups (750 mL) boiling water over bulgur; cover and let stand for 15 minutes. Drain and press out moisture; return to bowl.

In nonstick skillet, heat 1 tbsp (15 mL) of the oil over high heat; stir-fry yellow, green and red peppers, zucchini and onion for 5 to 7 minutes or until browned. Remove from heat. Toss with half of the vinegar.

Whisk together tomato juice, remaining oil and vinegar, salt, pepper, marjoram and garlic. Add to bulgur along with black-eyed peas; toss to combine. Top with vegetables.

Nutritional facts <b>Per serving:</b> about

  • Sodium 733 mg
  • Protein 13 g
  • Calories 381.0
  • Total fat 11 g
  • Saturated fat 1 g
  • Total carbohydrate 63 g

%RDI

  • Iron 23.0
  • Fibre 0.0
  • Folate 74.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 7.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 21.0
  • Vitamin C 197.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Warm Bulgur, Bean and Vegetable Salad

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