Green Bean and Bulgur Salad with Walnuts

This is one of my favorite salads to make in summer time when green beans and cherry tomatoes are available. It also features bulgur, a pre-cooked grain with a sweet, nutty flavor that’s loaded with fiber and nutrition. And it’s quick and easy to make, with a light and healthy vinaigrette dressing. With all that going for it, no wonder my wife and I enjoy it so much!

ingredients for salad (click on any image to enlarge)

Bulgur is a staple in Middle Eastern cooking, where it finds its way into classic dishes like Tabbouleh and Kibbeh. Bulgur is made from whole grain wheat berries that are parboiled, dried, ground, and then sifted into various sizes. It is not the same as cracked wheat, which has not been cooked. Since bulgur is precooked, it only needs soaking in liquid to reconstitute it. It makes a good substitute for rice in pilafs and other dishes.

Green Bean and Bulgur Salad with Walnuts

Many of the necessary ingredients for this salad come from the well-stocked pantry. And any kind of small fruited tomato will work in this recipe. I often use a mix of cherry and grape types when we have a variety of garden-fresh ones. The beans are best briefly cooked, and left crisp tender.

Green Bean and Bulgur Salad with Walnuts Print This Recipe Print This Recipe
adapted from a Cooking Light recipe

2 Tbs salad oil (walnut or olive)
2 Tbs rice vinegar
1 Tbs water
1 Tbs honey
1 tsp Dijon mustard
1/2 tsp salt
3/4 cup uncooked bulgur
3/4 cup boiling water
3/4 lb diagonally cut green beans (about 3 cups)
1 1-2 cups halved cherry or grape tomatoes
1/4 cup chopped fresh parsley
1/4 cup walnut pieces
1/4 cup red onion, finely chopped

1. Combine first 6 ingredients in a small bowl and whisk until well blended.

2. Place bulgur in a large bowl and pour 3/4 cup boiling water over it. Let stand 15-20 minutes. Drain any excess water.

3. Steam green beans for about 5 minutes, until they are tender but still crisp. Rinse in cold water to stop them cooking. Drain and add beans to bulgur. Add tomatoes, parsley, walnuts, onion, and oil mixture. Toss gently to combine. Serve at room temperature, or cover and chill. Refrigerate any leftovers.

Servings: 6

Nutrition Facts
Nutrition (per serving): 166 calories, 69 calories from fat, 8.3g total fat, 0mg cholesterol, 216.8mg sodium, 348.6mg potassium, 23.4g carbohydrates, 6.1g fiber, 2g sugar, 4.4g protein, 42.1mg calcium, <1g saturated fat.

 

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8 Responses to Green Bean and Bulgur Salad with Walnuts

  1. Wilderness says:

    Salad looks good. Would need to adjust it and remove the tomatoes for my DB and then recalculate the carbs and protein. One service as is has too many carbs and not enough protein to work it into is meal.

  2. Robin says:

    What a wonderful salad. I have never eaten Bulgur before….but, I bet “The Italian” knows all about it. He is the ethnic cook around here.

  3. Patsy says:

    That salad looks really tasty! Think I’d like to try it. I wonder also if substituting cold cooked quinoa for the bulgar wouldn’t also be good.

  4. whaleshark says:

    This salad looks wonderful! I have never eaten Bulgur before, but i think this is the best time to try and taste this. Thanks!

  5. Liz says:

    I love bulgar and frankly its been too long since I ate some – I feel something similar to your dish coming on for lunch tomorrow…

  6. kitsapFG says:

    It has been a very long time since I have had bulgur wheat, but remember it being quite tasty. This recipe really looks yummy – I am copying it to try later when my green beans are on (not quite yet).

  7. Ida Hunt says:

    I made this salad. It was wonderful. Most of the fresh parsley in my garden had dried up due to the hot weather, so I used a little less than the recipe required. It was still so very tasty. Thanks for sharing this recipe.

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