Bulgur Broad Bean Salad With Zesty Dressing Food

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CAJUN BULGUR SALAD WITH KIDNEY BEANS



Cajun Bulgur Salad With Kidney Beans image

Made this yummy spicy salad for lunch today. DH and I liked it a lot. It's from the BistroKatie.com blog. Cook time includes cooling time for the bulgur.

Provided by Dr. Jenny

Categories     Grains

Time 55m

Yield 3-4 serving(s)

Number Of Ingredients 13

1 cup bulgur, uncooked (or 3 cups cooked)
1/2 cup corn kernel (fresh or frozen)
1 (14 ounce) can red kidney beans, rinsed and drained
1/2 green pepper, diced small (about 1/2 cup diced)
2 stalks celery, diced small (about 1/2 cup diced)
1/2 cup chopped parsley
1 shallot, chopped small (about 1/3 cup chopped)
3 tablespoons apple cider vinegar
1 tablespoon cajun seasoning
1/2 teaspoon smoked paprika
1/2 teaspoon salt
generous amount fresh ground black pepper
2 tablespoons canola oil (or other neutral-tasting oil like grapeseed, sunflower or safflower)

Steps:

  • To cook the bulgur, boil 2 cups water. Add the bulgur, reduce the heat to low and cover. After 5 minutes, turn the heat off. Let the bulgur sit for 25 more minutes, covered, or until the bulgur has absorbed all the water. Fluff with a fork and let cool for 20 minutes.
  • In a small bowl, combine the shallot, vinegar, Cajun spice blend, smoked paprika, salt and pepper. Stir to combine. Mix in the canola oil. Taste the dressing and adjust seasonings if desired.
  • Bring 1/2 cup of water to a boil in a small pot and simmer the corn for about 3 minutes. Drain.
  • Combine the bulgur and the corn in a large bowl with the kidney beans, green pepper, celery, and parsley. Pour the dressing on the bulgur mixture and mix well. Serve cold or at room temperature.

Nutrition Facts : Calories 479.4, Fat 11.2, SaturatedFat 1, Sodium 429.1, Carbohydrate 80.8, Fiber 20.9, Sugar 1.8, Protein 19.7

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