Bulgur Salad
A hearty coarse bulgur salad with sweet peas, crisp celery and charred walnuts. Finished with a bright, sweet jalapeno-orange dressing.
Servings: 5 servings
Calories: 268kcal
Ingredients
- 1 cup extra coarse bulgur
- 1 cup baby spinach or arugula, roughly chopped
- 2 ribs celery thinly sliced
- 2 stalks scallion (spring onion), sliced
- ⅓ cup frozen baby peas heaping
- ⅓ cup walnut halves heaping
- 1-2 jalapenos pierced, or to taste
- ¼ cup olive oil extra virgin
- ¼ cup orange juice freshly squeezed
- 1 tbs balsamic glaze
- 1 small garlic clove
- ¾ teaspoon Salt or to taste
Instructions
- Place the bulgur in a pot with 2 cups of cold water. Bring to a soft boil over high heat with the lid on, then reduce the heat to low and simmer for 11 minutes. Turn off the heat and let it stand for 5 minutes with the lid on. Fluff with a fork and spread onto a shallow plate to cool to room temperature.1 cup extra coarse bulgur
- Place the frozen peas in a bowl and cover with double the amount of boiling water. Let stand for 2 minutes, then test one to confirm it's fully thawed. Drain and cool to room temperature.⅓ cup frozen baby peas
- Heat a pan over medium-high, then reduce to medium. Pierce the jalapenos with a paring knife and add to the pan. Let them sit undisturbed on each side until blistered and charred, a few minutes per side. Cool to room temperature, remove the stem and then deseed if you want less heat.1-2 jalapenos
- In the same pan, toast the walnuts stirring often until lightly charred. Remove immediately so they don't burn. Then roughly chop once cool enough to handle.⅓ cup walnut halves
- In a large bowl, combine the celery, leafy greens and scallions. Add the cooled peas and chopped walnuts.1 cup baby spinach, 2 ribs celery, 2 stalks scallion
- Blend the olive oil, orange juice, balsamic glaze, garlic clove, charred jalapenos and salt with an immersion blender until smooth.¼ cup olive oil, ¼ cup orange juice, 1 tbs balsamic glaze, 1 small garlic clove, ¾ tsp Salt
- Pour the dressing over the salad, toss to combine and serve immediately.
Video
Notes
No balsamic glaze? Swap it for balsamic vinegar plus ½ teaspoon of maple syrup. I’ve tested this and works well. Adjust the sweetness to suit.
Make ahead: cook the bulgur and peas up to a day in advance and refrigerate separately. Also do this with the charred jalapeno and walnuts. Assemble and dress right before serving so nothing softens.
Want more protein? Tofu, chickpeas or white beans or even chicken pair well.
This recipe is not gluten-free - bulgur is a wheat product.
Best eaten fresh. Leftovers keep 1-2 days refrigerated in an airtight container.
Nutrition
Serving: 1cup | Calories: 268kcal | Carbohydrates: 28g | Protein: 6g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 9g | Sodium: 373mg | Potassium: 295mg | Fiber: 7g | Sugar: 3g | Vitamin A: 815IU | Vitamin C: 17mg | Calcium: 39mg | Iron: 1mg