Wednesday, May 21, 2014

Bulgur Wheat Salad

This Salad is fine as a meal by itself or as a side with grilled meats and fish. With the fresh chopped herbs it really packs a lot of flavor.  Its one of my fave for the former for a quick lunch.

Bulgur wheat is simply cracked wheat berries. It used to be a staple at the hippy stores, but I've  been finding it in mainstream grocs these days.  Yeah...and its cheaper that way too.  Nice complete grain and its easy to cook.  If you can do rice, you can do this.

I always have chicken stock on hand so this isn't entirely vegan, to make it that way simply use a good veggie stock.  As you don't know how much salt is in the stock, hold off salting the bulgur wheat until you taste it.

Bulgur Wheat Salad
  • 1 c bulgur wheat
  • 2 c veggie or chicken stock
  • 1/4 t black pepper
  • Salt
  • 1 c sliced mushrooms
  • 1 small zucchini quartered and sliced
  • 1 clove garlic minced
  • 1/2 onion chopped
  • 3 T chopped cilantro
  • 3 T chopped mint
  • juice of one lemon
  • 2 T olive oil

In small sauce pot bring stock to a boil.  Add bulgur wheat and reduce heat to low and simmer/steam 20 minutes. Remove from heat and lest stand 10 minutes covered.

Add mushrooms to a large non-stick fry pan with a tablespoon of oil.   Sautee over med/high heat until the mushrooms start to brown, about 3-5 minutes.  Add zucchini and cook 3-5 minutes until they start to brown.  Add onion and cook to translucent.  Add garlic and cook 1 minute.  Remove from heat.

Prepare dressing with lemon juice, olive oil, herbs, and black pepper.  In large salad bowl add bulgur wheat and fluff with a fork.  Pour over the veggie mixture and toss lightly to combine.  Pour over the salad dressing and toss to dress the salad.  Test of salt and add as needed.  Serve warm.

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