Warm Bulgur, Bean and Vegetable Salad
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 381 |
| pro | 13 g |
| total fat | 11 g |
| sat. fat | 1 g |
| carb | 63 g |
| fibre | 7 g |
| sodium | 733 mg |
| %RDI: | - |
| calcium | 7 |
| iron | 23 |
| vit A | 21 |
| vit C | 197 |
| folate | 74 |
Serve this vegetarian dish with a spinach salad and loaf of crusty bread to round out the meal.
Ingredients
- 1 cup bulgur
- 3 tbsp 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 or wine vinegar
- 1/4 cup tomato juice
- 3/4 tsp salt
- 1/4 tsp pepper
- 1/4 tsp dried marjoram or dried oregano
- 1 clove garlic, minced
- 1 can (19 oz/540 mL) kidney beans or black eyed peas, drained and rinsed
Preparation
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.
Additional information :
Tip: Bulgur is wheat berries (kernels) that have had the bran removed, then been steamed, dried and ground into degrees of coarseness.
- Keywords : Salad; Lunch; Vegetarian; Skillet; Beans; Red pepper; Zucchini; Yellow Peppers; Green pepper;
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