This vibrant and refreshing Bulgur & Bean Salad is a delicious and healthy alternative to traditional tabbouleh, offering a hearty and satisfying meal perfect for warm weather gatherings or a light lunch. Packed with protein from the beans and the nutty goodness of bulgur wheat, this salad is a nutritional powerhouse. Forget limp lettuce and watery tomatoes; this recipe boasts a delightful textural contrast between the chewy bulgur, tender beans, and crisp vegetables, all tossed in a zesty lemon-herb dressing. It's incredibly easy to prepare, customizable to your taste, and guaranteed to impress.
The combination of fresh parsley, mint, and vibrant red onion creates a symphony of flavors, perfectly complemented by the subtle earthiness of the bulgur and the satisfying bite of the beans. Ready to create this culinary masterpiece? Let's dive into the step-by-step instructions to make your own incredibly flavorful Bulgur & Bean Salad.
Tools Needed
- Measuring cups
- Saucepan
- Wooden spoon
- Rolling pin or food processor
- Small bowl
- Whisk
- Large serving bowl
Ingredients
- Bulgur: 1 cup
- Water or Vegetable Stock: 1 1/4 cups
- Garlic: some, chopped
- Mixed Beans (canned): 1 can
- Roasted Salted Cashews
- Dried Apricots
- Spring Onions
- Tomatoes
- Avocado
- Parsley
- Mint Leaves
- Olive Oil: 3 tbsp (dressing) + 2-3 tbsp (cooking)
- Lemon Juice: 2 tbsp
- Agave Nectar: 1 tsp
- Salt: pinch
- Chili Flakes: 1/4 tsp (optional)
Step-by-Step Instructions
Step 1. Prepare the Bulgur and Ingredients
- Prepare the bulgur. The water-to-bulgur ratio is 1 1/4 cups water/stock to 1 cup bulgur. Use the same container to measure both.
- Add the vegetable stock, bring to a boil, cover, and turn off the heat. Let it sit for at least 20 minutes to allow the bulgur to cook by absorbing the liquid.
- coarsely crush cashews, chop apricots, thinly slice spring onions, and cut tomatoes into small pieces.
- Chop parsley and mint leaves. (To prevent browning, coat avocado with lemon juice before adding to the salad.)
Step 2. Sauté Aromatics and Make the Dressing
- In a medium-sized saucepan, heat 2-3 tablespoons olive oil over medium-high heat. Reduce heat to low, add chopped garlic, and fry for about 30 seconds.
- In a small bowl, whisk together olive oil, lemon juice, agave nectar, salt, and chili flakes (optional). Taste and adjust seasoning.
Step 3. Combine and Finish the Salad
- Once cooked, fluff the bulgur with a fork and add it to a large serving bowl. Add the drained and rinsed beans, spring onions, and tomatoes; toss gently.
- Add the avocado, apricots, cashews, parsley, and mint. Pour the dressing over the salad and toss everything together.
- Taste and adjust seasoning as needed. Serve as a main dish, side dish, or pack for lunch.
Step 4. Optional:Toast the Bulgur
- Add the bulgur, stir well to coat in oil, and fry over high heat, stirring constantly, for about one minute.
Read more: Zaalouk Recipe: Easy Moroccan Eggplant Dip or Salad
Tips
- Use measuring cups or the same container to ensure the correct bulgur-to-water ratio.
- To enhance flavor, add chopped garlic to the bulgur while cooking.
- You can use unsalted cashews or roast them yourself.
- To prevent avocado from browning, coat it with lemon juice.
Nutrition
- N/A
FAQs
1. Can I use different types of beans?
Absolutely! Kidney beans, chickpeas, or black beans all work well. Choose your favorite!
2. How long can I store the leftover salad?
Store it in an airtight container in the refrigerator for up to 3 days. The flavors will meld nicely.
3. Can I make this salad ahead of time?
Yes! In fact, the flavors improve after a few hours in the refrigerator. Prepare it a few hours or even a day in advance.
This Vegan Tabbouleh-Style Bulgur & Bean Salad is a versatile and satisfying dish, perfect for any occasion. Enjoy its vibrant flavors and hearty texture as a light lunch, a side dish, or a potluck contribution. Now go forth and create your own delicious and healthy masterpiece!