Bean Bulgur Salad
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5 from 1 vote

Bean Bulgur Salad With Pesto, Fat-Free

Cook Time1 hr
Total Time1 hr
Course: Main
Servings: 8 servings
Calories: 315kcal
Author: Vaishali Honawar

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

  • 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.
  • 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.
  • 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.
  • In a large bowl, mix the bulgur, beans, spinach, corn and pesto.
  • Add the mangoes, onion and tomatoes and stir to mix.
  • Serve warm or cold.

Nutrition

Calories: 315kcal | Protein: 15.2g | Fiber: 15.4g