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
Fresh, sun-ripened tomatoes not only taste wonderful, they...
Add these healthy and delicious recipes to your gluten-free...
When summer tomatoes from backyard gardens and farmstands hit...
When the produce section looks bleak, turn to the freezer....
If you’re craving an easy dessert tonight, we have just what...
The Meatless Monday movement is growing in popularity across...
Potassium plays a vital role in keeping your heart healthy...
Go beyond the gin and tonic this summer and mix up cocktails...
In the hot months of summer, cool down with a refreshing and...
Our nonalcoholic drink recipes, or “mocktails,” are festive...
Kick back and enjoy one of our delicious healthy summer punch...
During the busy workweek, these no-cook dinner recipes are...
Quinoa is a superfood that is packed with fiber and protein...
Fresh leeks are a delicious addition to many recipes. These...
Farmers’ markets and gardens are full of fresh and delicious...
Sardines (Pacific, wild-caught) are one of the healthiest...
- Ease of Preparation
- Total Time
- 45 minutes or less
- May/June 1995