Saturday, May 17, 2014

Bulgur Wheat Salad

With barbeque season upon us it's a good idea to get some easy, nutritious salads in your repertoire.  Even if you're a meat eater you have to have something for you grilled beast to sit next to if only to round out the plate.  And this bulgur wheat salad will do just that and more. 

What I like about bulgur is it's quick cooking, mild enough to go with just about anything and even deserves some props in the nutrition department.  This salad could be the main dish, the bulgur and chic peas form a complete protein, but it's also a fine back drop for whatever the kids are grillin up these days.   

bulgur wheat salad

1 cup bulgur wheat
2 cups water
1/2 teaspoon salt (for the water)
1 medium carrot, finely chopped 
1/4 red onion, finely chopped
1/2 cup currants
1 cup kale, finely chopped
1 14 ounce can organic chic peas, washed and drained
2 tablespoons extra virgin olive oil
2 tablespoons red wine vinegar
1 tablespoon fresh lemon juice
2 sprigs fresh lemon thyme, finely chopped
1/2 teaspoon dried oregano
salt and pepper to taste
1/2 cup toasted almonds

Bring water and salt to a boil and add bulgur wheat.  Simmer for 10 minutes or until all water is absorbed.  Cool. 

In a medium bowl whisk together oil, vinegar, lemon juice, thyme, oregano, salt and pepper.  Set aside.

In a large bowl combine cooled bulgur wheat, chic peas, carrots, kale, red onions and currants.  Add dressing and mix well.  Top with toasted almonds.  Makes 4 to 6 servings.

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