Bulgur Salad With Spinach, Tomatoes and Herbs. (Photo by Jennifer Chase for The Washington Post)
This vegetable-and-herb-packed whole-grain salad - whether it's warm or chilled - has a flexibility that comes in handy with the changeable spring weather.
Served warm, it has a comfort appeal that's welcomed on a colder evening; when chilled, it is filling yet refreshing, perfect for a sun-baked day. The recipe harnesses the heat of the just-cooked grain to temper the spinach and onion in the dish, toning down their rawness and softening them slightly. The grain itself is bulgur, a form of whole wheat that has been boiled, cracked and dried for a unique, mild-toasty flavor and quick cooking. You are probably most familiar with it as the grain used in tabbouleh, and this salad has a similar sensibility.
Bulgur comes in different-size grains, from fine to coarse. Any variety works here. You could also substitute another whole grain such as farro or quinoa. After the mixture sits for a few minutes in a bowl, a generous helping of fresh parsley and dill is added along with a simple and reliably delicious dressing of extra-virgin olive oil and lemon juice.
The salad is lovely and light just as it is, but it is also wonderful with a sprinkle of salty feta cheese. Serve it with roasted or grilled poultry or meat, or as a vegetarian main with the cheese and/or a handful of toasted nuts for protein.
6 servings
This versatile bulgur and vegetable salad can be served warm for more comfort appeal, or chilled for a filling yet refreshing meal.
Serve it with roasted or grilled poultry or meat, or as a vegetarian main with the cheese and/or a handful of toasted nuts for protein.
Ingredients
1 cup dried bulgur wheat (see NOTE)
5 ounces (2 cups) lightly packed fresh baby spinach leaves, coarsely chopped
1/4 cup chopped red onion
1/4 cup chopped fresh parsley leaves
3 tablespoons chopped fresh dill
1 cup quartered grape tomatoes
2 tablespoons extra-virgin olive oil
1 teaspoon finely grated zest and 1 1/2 tablespoons juice (from 1 lemon)
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 ounces crumbled feta cheese (optional)
Steps
Cook the bulgur according to the package directions, or see the NOTE, below.
Combine the spinach and onion in a mixing bowl. Once the bulgur is done, fluff it with a fork then add it to the bowl, tossing until incorporated. Let the mixture sit for about 3 minutes, until the spinach is slightly wilted and the grain is no longer steaming.
Add the parsley, dill, tomatoes, oil, lemon zest and juice and the salt and pepper; toss until well coated. Scatter the feta over the top, if using. Serve at room temperature, or chilled.
NOTE: To cook bulgur for this recipe, boil 2 cups of water in a medium saucepan over medium-high heat. Stir in the 1 cup of bulgur. Once the water returns to a boil, reduce the heat to medium, cover and cook for 12 to 15 minutes, until tender. The yield is 2 to 2 1/2 cups.
Nutrition | Per serving: 130 calories, 4 g protein, 21 g carbohydrates, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 125 mg sodium, 5 g dietary fiber, 1 g sugar
Krieger is a registered dietitian, nutritionist and author who hosts public television’s “Ellie’s Real Good Food.” She blogs and offers a weekly newsletter at www.elliekrieger.com.
