Bulgur Salad With Spinach, Tomatoes and Herbs
Note: This versatile bulgur and vegetable salad can be served warm for more comfort appeal, or chilled for a filling yet refreshing meal. Serve it with roasted or grilled poultry or meat, or as a vegetarian main dish with the cheese and/or a handful of toasted nuts for protein. From Ellie Krieger.
• 1 c. dry bulgur wheat
• 5 oz. (2 c.) lightly packed fresh baby spinach leaves, coarsely chopped
• 1/4 c. chopped red onion
• 1/4 c. chopped fresh parsley leaves
• 3 tbsp. chopped fresh dill
• 1 c. quartered grape tomatoes
• 2 tbsp. extra-virgin olive oil
• 1 tsp. finely grated zest and 1 1/2 tbsp. juice (from 1 lemon)
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper
•2 oz. crumbled feta cheese, optional
Cook the bulgur according to package directions, or as follows: Boil 2 cups of water in a medium saucepan over medium-high heat. Stir in the 1 cup of bulgur. Once the water returns to a boil, reduce the heat to medium, cover and cook for 12 to 15 minutes, until tender. The yield is 2 to 2 1/2 cups.
Combine the spinach and onion in a mixing bowl. Once the bulgur is done, fluff it with a fork, then add it to the bowl, tossing until incorporated. Let the mixture sit for about 3 minutes, until the spinach is slightly wilted and the grain is no longer steaming.
Add the parsley, dill, tomatoes, oil, lemon zest and juice, and the salt and pepper; toss until well coated.
Scatter the feta over the top, if using. Serve at room temperature, or chilled.
Nutrition information per serving:
Calories 130 Fat 5 g Sodium 125 mg
Carbohydrates 21 g Saturated fat 1 g Total sugars 1 g
Protein 4 g Cholesterol 0 mg Dietary fiber 5 g