Bean Bulgur Salad With Pesto, Fat-Free
A fat-free recipe for Bean Bulgur Salad flavored with green, vibrant spinach and basil pesto. Add more spinach, mangoes and tomato for bold flavor.
Cook Time1 hour hr
Total Time1 hour hr
Course: Main
Cuisine: Fusion
Diet: Vegan, Vegetarian
Servings: 8 servings
Calories: 315kcal
- 11/2 cups dry Great Northern beans (approximately 5 cups cooked). You can use canned.
- ½ cup dry bulgur
- 2 ripe mangoes, seed removed and chopped into a fine dice.
- 2 tomatoes, finely chopped
- ¼ red onion optional, minced
- 2 cups roasted or steamed corn
- 2 packed cups of spinach, cut into ribbons
- For the pesto:
- 1 ½ cups packed spinach leaves
- ½ cup basil
- 1 cup canned chickpeas
- 2 cloves garlic
- ½ teaspoon ground black peppers
- ½ teaspoon red pepper flakes
- Salt to taste
- Juice of 1 lemon
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.
Calories: 315kcal | Protein: 15.2g | Fiber: 15.4g