5 from 1 vote
Bean Bulgur Salad
Bean Bulgur Salad With Pesto, Fat-Free
Cook Time
1 hr
Total Time
1 hr
 
Course: Main
Servings: 8 servings
Calories: 315 kcal
Author: Vaishali
Ingredients
  • 11/2 cups dry Great Northern beans (approximately 5 cups cooked). You can use canned.
  • 1/2 cup dry bulgur
  • 2 ripe mangoes, seed removed and chopped into a fine dice.
  • 2 tomatoes, finely chopped
  • 1/4 red onion optional, minced
  • 2 cups roasted or steamed corn
  • 2 packed cups of spinach, cut into ribbons
  • For the pesto:
  • 1 1/2 cups packed spinach leaves
  • 1/2 cup basil
  • 1 cup canned chickpeas
  • 2 cloves garlic
  • 1/2 tsp ground black peppers
  • 1/2 tsp red pepper flakes
  • Salt to taste
  • Juice of 1 lemon
Instructions
  1. Cook the beans if using dry, by covering the beans with an inch of water, bringing it to a boil, covering and letting them cook until they are fork-tender but still holding their shape. This might take more than an hour, although the process would be much quicker in a pressure cooker. Drain and set aside.
  2. Cook the bulgur by placing in a saucepan with 1 cup of water. Bring to a boil, cover, and lower the heat to a simmer. Let the bulgur cook for 15 minutes and turn off the heat.
  3. Make the pesto by placing all of the pesto ingredients in a blender or food processor. Add a few tablespoons of water and process into a fairly smooth paste.
  4. In a large bowl, mix the bulgur, beans, spinach, corn and pesto.
  5. Add the mangoes, onion and tomatoes and stir to mix.
  6. Serve warm or cold.
Nutrition Facts
Bean Bulgur Salad With Pesto, Fat-Free
Amount Per Serving
Calories 315
% Daily Value*
Dietary Fiber 15.4g 62%
Protein 15.2g 30%
* Percent Daily Values are based on a 2000 calorie diet.