Name: Bulgur & Butter Bean Salad
Total time: 80 min
Ingredients: 1.75 cups water; 1 cup bulgur; 0.75 teaspoon salt, divided; 0.25 cup lemon juice; 0.25 cup extra-virgin olive oil; 2 tablespoons pomegranate molasses or balsamic glaze; 0.25 teaspoon ground pepper; 1 medium shallot, thinly sliced; 3 medium tomatoes, cut into 1/2-inch wedges; 1 15-ounce can no-salt-added butter beans, rinsed; 0.5 medium English cucumber, halved and diced; 1 cup chopped fresh parsley, divided; 0.5 cup chopped fresh mint, divided

Bulgur & Butter Bean Salad

5.0

(1)

The pleasantly sweet-and-sour pomegranate molasses in the tangy vinaigrette here is made by reducing pomegranate juice into a syrup. Look for it at well-stocked grocery stores and Middle Eastern markets.

By Alanna Lipson

Published on May 10, 2021

Bulgur & Butter Bean Salad with Pomegranate Molasses Vinaigrette — Photo: Eva Kolenko

Active Time:

20 mins

Total Time:

1 hrs 20 mins

Servings:

Nutrition Profile:

Dairy-Free Egg Free Nut-Free Soy-Free Vegetarian Vegan Low-Calorie High Fiber

Jump to Nutrition Facts

Ingredients

1 ¾ cups water
1 cup bulgur
¾ teaspoon salt, divided
¼ cup lemon juice
¼ cup extra-virgin olive oil
2 tablespoons pomegranate molasses or balsamic glaze
¼ teaspoon ground pepper
1 medium shallot, thinly sliced
3 medium tomatoes, cut into 1/2-inch wedges
1 15-ounce can no-salt-added butter beans, rinsed
½ medium English cucumber, halved and diced
1 cup chopped fresh parsley, divided
½ cup chopped fresh mint, divided

Directions

Bring water to a boil in a medium saucepan over high heat. Stir in bulgur and 1/2 teaspoon salt. Cover, reduce heat to maintain a simmer and cook until the liquid is absorbed, 12 to 15 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork and let cool for 5 minutes.
Meanwhile, whisk lemon juice, oil, pomegranate molasses (or balsamic glaze), pepper and the remaining 1/4 teaspoon salt in a large bowl. Stir in shallot. Add the bulgur, tomatoes, beans, cucumber, 3/4 cup parsley and 1/4 cup mint and stir to combine. Let stand at room temperature for 1 hour or refrigerate for up to 1 day.
Serve at room temperature topped with the remaining 1/4 cup each mint and parsley.

To make ahead

Refrigerate for up to 1 day.

Nutrition Facts (per serving)

196	Calories
7g	Fat
30g	Carbs
5g	Protein

Nutrition Facts
Servings Per Recipe 8
Calories 196
% Daily Value *
Total Carbohydrate 30g	11%
Dietary Fiber 5g	18%
Total Sugars 2g
Protein 5g	10%
Total Fat 7g	9%
Saturated Fat 1g	5%
Vitamin A 1190IU	24%
Sodium 327mg	14%
Potassium 439mg	9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.