The Essential EatingWell Cookbook (2004)
Grilled vegetables add a layer of rich, complex flavors to the popular Middle Eastern salad of bulgur and herbs. Serve with whole-wheat pita bread or use as a sandwich filling.
8 servings, about 1 cup each
Active Time: 45 minutes |
Total Time: 1 hour
1 cup bulgur
3/4 teaspoon salt, divided
1 cup boiling water
2 medium zucchini, cut lengthwise into 1/2-inch-thick slabs
2 sweet onions, such as Vidalia, cut into 1/2-inch-thick rounds
3 large portobello mushroom caps, wiped clean
2 cups cherry tomatoes
3 tablespoons extra-virgin olive oil, divided
Freshly ground pepper, to taste
1/4 cup chopped walnuts
3 tablespoons lemon juice
1/2 cup chopped fresh parsley
1/2 cup chopped fresh mint
Place bulgur and 1/2 teaspoon salt in a large bowl. Add boiling water and stir. Cover with plastic wrap and let soak until tender and liquid has been absorbed, about 30 minutes.
Meanwhile, preheat grill to medium-high. Place a fine-mesh nonstick grill topper on the grill to heat.
Place zucchini, onions, portobellos and tomatoes in a single layer on a baking sheet. Brush both sides with 1 tablespoon oil and sprinkle with remaining 1/4 teaspoon salt and pepper. Working in batches, grill the vegetables until tender, turning once or twice. Allow 8 to 10 minutes for zucchini and onions, 6 to 8 minutes for mushrooms, and 2 to 3 minutes for tomatoes.
Toast walnuts in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 3 minutes. When the vegetables are cool enough to handle, coarsely chop the zucchini, onions and mushrooms. Cut the tomatoes in half.
When the bulgur is tender, add the remaining 2 tablespoons oil, lemon juice, parsley and mint; toss to mix. Add the vegetables and toss. Sprinkle with walnuts.
Per serving :
9 g Fat;
1 g Sat;
5 g Mono;
0 mg Cholesterol;
22 g Carbohydrates;
5 g Protein;
6 g Fiber;
236 mg Sodium;
455 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 1 1/2 fat
Tips & Notes
Make Ahead Tip: Store at room temperature for up to 1 hour.