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Recipes

Broccoli, Black Bean & Bulgur Salad
A zesty dressing of lemon and orange juice with a good amount of fresh ginger enlivens this very healthful broccoli, black bean, and bulgur combo.
    Dressing:
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons grated orange zest
  • 2 tablespoons orange juice
  • 2 teaspoons grated fresh ginger
  • 1 garlic clove, crushed through a press
  • 1/2 teaspoon salt
  • 1/2 teaspoon crushed red pepper flakes

    Salad:
  • 3/4 cup medium-coarse bulgur
  • 2 cups water
  • 4 cups small broccoli florets
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 cup shredded carrots
  • 1 navel orange, peeled and coarsely chopped
  • 1 small red onion, halved and thinly sliced

1. Make the dressing: In a small bowl, whisk together lemon juice, olive oil, orange zest, orange juice, ginger, garlic, salt, and red pepper flakes. Set aside.

2. Make the salad: In a medium saucepan, combine bulgur and water, and bring to a boil over high heat. Reduce heat to low, cover, and simmer until bulgur is tender and liquid is absorbed, 15 to 20 minutes. Spread bulgur out on a jelly-roll pan and place in freezer for 10 to 15 minutes to quick-cool.

3. Meanwhile, rinse saucepan, fill with 1 inch of water and bring to a boil over high heat. Add broccoli and return to a boil. Cook, stirring frequently, until broccoli is crisp-tender, three to four minutes. Drain in a colander and cool briefly under cold running water.

4. Place bulgur, broccoli, beans, carrots, chopped orange, and onion in large salad bowl.

5. Pour dressing over salad and toss to coat. If there is time, let salad sit at room temperature for at least 20 minutes before serving to blend and mellow flavors.


Nutritional Information
Per serving: 298 calories, 8.3g total fat, 1.1g saturated fat, 5.6g monounsaturated fat, 0.8g polyunsaturated fat, 14g dietary fiber, 13g protein, 49g carbohydrate, 0mg cholesterol, 494mg sodium.
Good source of: beta-carotene, fiber, folate, potassium, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
45