Bulgar Wheat With Edamame Food

BULGUR WHEAT AND KALE SALAD

Steps:

• For the bulgur: In medium saucepot over medium-high heat, bring the chicken stock to a boil. Add the bulgur, cover and reduce the heat to medium-low. Simmer the bulgur until tender, about 15 minutes. Let stand 5 minutes, and then fluff with fork.
• For the cider vinaigrette: Combine the vinegar, shallots and agave nectar in small glass jar with a tightly fitted lid. Shake to combine. Add the oil and shake vigorously to emulse. Season with salt and pepper. Set aside until ready for use.
• For the salad: In a large mixing bowl, gently combine the bulgur, almonds, apricots, kale and red onions. Add the vinaigrette and mix until thoroughly dressed. Season with salt and pepper. Serve garnished with the chives.

BULGAR WHEAT WITH EDAMAME

Steps:

• Yield 6 servings (serving size: 1 1/4 cups) Ingredients 1 cup uncooked bulgur 1 cup boiling water 1 cup frozen shelled edamame (green soybeans) 1 pound yellow and red cherry tomatoes, halved 1 cup finely chopped fresh flat-leaf parsley 1/3 cup finely chopped fresh mint 2 tablespoons chopped fresh dill 1 cup chopped green onions 1/4 cup fresh lemon juice 1/4 cup extra-virgin olive oil 1 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper Preparation 1. Combine bulgur and 1 cup boiling water in a large bowl. Cover and let stand 1 hour or until bulgur is tender. 2. Cook edamame in boiling water 3 minutes or until crisp-tender. Drain. Add edamame, tomatoes, and remaining ingredients to bulgur; toss well. Let stand at room temperature 1 hour before serving. Nutritional Information Calories:208 Fat:10.5g (sat 1.3g,mono 6.7g,poly 1.2g) Protein:6.3g Carbohydrate:25.4g Fiber:7.1g Cholesterol:0.0mg Iron:2.2mg Sodium:332mg Calcium:59mg

CRUNCHY BULGUR SALAD

Steps:

• Cook the bulgur following pack instructions, then drain and tip into a large serving bowl to cool. Meanwhile, put the edamame beans in a small bowl, pour over boiling water, leave for 1 min, then drain. Put in a serving bowl with the peppers, radishes, almonds, mint and parsley.
• Peel one orange, carefully cut away the segments and add to the bowl. Squeeze the juice of the other into a jam jar with the oil. Season well and shake to emulsify. If you're following our Healthy Diet Plan - separate the salad into four bowls or lunchboxes, pour half of the dressing onto the two portions being eaten today and store the remainder in the fridge for a later day. The salad will keep in the fridge for 2 days.

BULGUR SALAD WITH EDAMAME AND CHERRY TOMATOES

Steps:

• Combine bulgur and 1 cup boiling water in a large bowl. Cover and let stand 1 hour or until bulgur is tender.
• Cook edamame in boiling water 3 minutes or until crisp-tender. Drain.
• Add edamame, tomatoes, and remaining ingredients to bulgur; toss well. Let stand at room temperature 1 hour before serving.