Cajun Bulgur Salad With Kidney Beans Food

CAJUN SALAD WITH RED BEANS

Steps:

• Heat 1 1/2 cups water in a teapot. Place the bulgur wheat in a bowl or lidded container. When the water boils, pour the water over the bulgur and seal the container (or place plastic wrap over the top of the bowl). Allow to sit until tender: about 7 minutes for fine-grind and 15 minutes for medium-grind bulgur.
• Meanwhile, cut the tomatoes into bite sized chunks (cut cherry tomatoes in half). Slice the corn off the cob. Dice the green pepper. Finely dice the shallot. Chop the oregano. Drain the kidney beans and rinse them.
• When the bulgur is done, place it in a large bowl with the tomatoes, corn, green pepper, shallot, and beans. Then add the apple cider vinegar, olive oil, Cajun seasoning, fresh oregano, fresh ground pepper, and kosher salt (to taste). Mix and serve.

BLACK BEAN BULGUR SALAD

Steps:

• Place bulgur and broth in a small saucepan; bring to a boil. Reduce heat; simmer, covered, until tender, 12-15 minutes. Transfer to a large bowl; cool slightly., For dressing, whisk together citrus juices, minced jalapeno, oil and cumin. Add 1/3 cup dressing to bulgur; stir in carrots and cilantro., To serve, divide bulgur mixture among 4 bowls. Top with beans, corn, cheese and, if desired, sliced jalapeno. Drizzle with remaining dressing.

HEALTHY CHILI BEAN AND BULGUR BURGERS

Steps:

• Bring the bulgur and 1 1/2 cups water to a boil in a small saucepan. Reduce the heat to medium-low, cover and simmer until tender, 10 to 12 minutes. Strain, and let cool completely.
• Meanwhile, heat the oil in a small skillet over medium-high heat. Add the tomato paste, chili powder, cumin and cayenne, and whisk until the oil is yellow and the spices are fragrant, about 45 seconds. Let the chili oil cool to room temperature.
• Whisk together the sour cream, lime zest and juice, a pinch of salt and 1 tablespoon water in a small bowl. Refrigerate until ready to serve.
• Position an oven rack at the top of the oven, and preheat the broiler. Line a baking sheet with foil. Mash the beans, cooked bulgur, cheese, breadcrumbs, scallions, chili oil and 1/2 teaspoon salt with a potato masher in a large bowl until the mixture is well combined and holds together when squeezed. Form into 4 uniform patties about 3/4 inch thick.
• Arrange the patties on the prepared baking sheet, and generously coat each with cooking spray. Broil until a golden-brown crust forms, 4 to 5 minutes. Remove the baking sheet from the broiler, flip each patty with a metal spatula and coat the tops with cooking spray. Broil until the tops are golden brown, 4 to 5 minutes more.
• Halve, pit and slice the avocado. Put each patty on a muffin bottom and sprinkle with additional cheese if using; top with some sour cream-lime sauce, avocados and sprouts, and sandwich with the muffin top.

CAJUN BULGUR SALAD WITH KIDNEY BEANS

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.

CAJUN RED BEANS AND RICE SALAD

Steps:

• Bring 1 1/2 cups water to boil in small saucepan. Stir in rice, 1/2 teaspoon salt, and 1 thyme sprig; return to boil. Reduce heat to low; cover and cook until liquid is absorbed and rice is tender, about 20 minutes.
• Transfer rice to large bowl; remove thyme sprig. Cool 5 minutes.
• Stir beans, bell pepper, and green onions into rice. Add oil, vinegar, Cajun seasoning, and 1 tablespoon chopped thyme; mix well. Season salad to taste with salt and pepper. Garnish with remaining thyme sprig and serve.