Bulgur Salad with Asian Accents
From EatingWell: May/June 1995
Asian flavors like soy, ginger and sesame are a nice complement to nutty bulgur in this quick grain salad. Peppery radish sprouts are a tasty garnish.
- 1 2/3 cups water
- 1 1/4 cups bulgur, (see Note)
- 2 cups lightly packed radish sprouts, (3 ounces)
- 1 bunch scallions, trimmed and chopped
- 1/4 cup rice-wine vinegar
- 1 1/2 tablespoons reduced-sodium soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon finely chopped fresh ginger
- 1 1/2 teaspoons chile-garlic sauce
- 1 teaspoon honey
- 1/4 cup toasted cashews, (see Tip)
- Bring water to a boil in a saucepan; stir in bulgur, remove from the heat, cover and set aside until the water has been absorbed, about 30 minutes. Spread the bulgur out on a baking sheet to cool to room temperature, about 15 minutes.
- Combine the cooled bulgur, sprouts and scallions in a serving bowl.
- Whisk together vinegar, soy sauce, sesame oil, ginger, chile-garlic sauce and honey in a small bowl. Pour over the salad and toss well. Garnish with cashews and serve.
Tips & Notes
- Make Ahead Tip: The salad can be made without the sprouts up to 2 hours ahead and kept, covered, in the refrigerator; add sprouts just before serving.
- Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don't confuse bulgur with cracked wheat, which is simply that—cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, lebaneseproducts.com.
- Tip: To toast cashews: Spread nuts on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.
Per serving: 268 calories; 9 g fat (2 g sat, 4 g mono); 0 mg cholesterol; 44 g carbohydrates; 8 g protein; 10 g fiber; 420 mg sodium; 346 mg potassium.
Nutrition Bonus: Magnesium (28% daily value), Vitamin C (19% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch, 1/2 vegetable, 1 fat
More From EatingWell
If you're looking for an easy, healthy meal idea for dinner...
Whether you’re celebrating Cinco de Mayo or throwing a...
Few things are closer to perfection than the first sweet...
Trying to clean up your diet? These low-calorie recipes are...
Make your own pickles! Get the most out of summer’s bounty by...
Whether you’re packing a healthy snack for yourself or your...
This Memorial Day, throw a barbecue or picnic with these...
Try making a healthy summer dip recipe or summer salsa recipe...
You won’t waste half a day’s worth—or more—of calories with...
Whether you're looking for a quick breakfast or a refreshing...
Fresh seasonal produce offers plenty of reasons to try one of...
Barbecue sauce, rubs and marinades are easy, healthy ways to...
Everyone loves a good, juicy burger recipe! But hamburgers...
As delicious as eating healthy can be, we all still crave our...
Whether grilled, seared, broiled, baked or made into burgers...
These easy weeknight suppers are inspired by the bountiful...
- Ease of Preparation
- Total Time
- 45 minutes or less
- May/June 1995