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bulgur and black bean salad

bulgur and black bean saladSummer always means a change in cooking gears.  The oven gets used less, our barbeque more, and food prep becomes simple.  Spending as much time outdoors is key and my energy is focused on leaving kitchen time down to a minimum.

  I think we eat better during the summer with fresh, local produce available at markets and grocery stores.  Salads are a favorite and I never seem to make the same one twice.  It’s either missing one veggie or something else is added.  Even the dressing changes according to my mood.  I’ve made salads before with black beans but never with bulgur.  Black bean salad sounds boring and perhaps a bit too earthy for my liking but when paired with bulgur, corn off the cob, chunks of avocado, and accented with herbs it’s a sensory delight!

This recipe isn’t limited to black beans.  You can easily substitute with kidney or pinto beans.  Canned beans are an excellent source of protein and fiber, are high in folic acid, and are a low glycemic index food.  I use the canned version for simplicity.  If you cook your own beans, make sure to keep the water.  When done let them soak back the nutrients in the water for roughly an hour.  When buying canned beans, check the label for low sodium.

Serves 4 to 6 as a side
1 cup quick cooking bulgur
1 cup black beans, rinsed and drained
1 ear of corn, cooked and kernels cut off with a knife
1 avocado, peeled and chopped
1 tomato, chopped
1/4 cup fresh dill, roughly chopped
1/4 cup fresh cilantro (coriander) leaves, roughly chopped
1/4 cup olive oil
2 teaspoons sushi rice vinegar
1 teaspoon sesame oil
1 to 2 teaspoons ground cumin

In a large heatproof bowl, add bulgur and pour over 1 cup of hot water. Cover and let stand for one hour. Fluff with a fork then add remaining ingredients and gently stir to combine. Serve immediately or refrigerate until ready to use. If the bulgur looks dry, add a splash of olive oil and stir.  Adjust the herbs to suit your own taste.

The Culinary Chase’s Note: If planning on taking this to a pot luck or picnic, double the ingredients and you’ll have enough to satisfy 8 to 10 people. Enjoy!

bulgur and black bean salad
 
This recipe isn’t limited to black beans. You can easily substitute with kidney or pinto beans. Canned beans are an excellent source of protein and fiber, are high in folic acid, and are a low glycemic index food. I use the canned version for simplicity. If you cook your own beans, make sure to keep the water. When done let them soak back the nutrients in the water for roughly an hour. When buying canned beans, check the label for low sodium.
Author: The Culinary Chase
Recipe type: salad
Serves: 4 to 6

Ingredients
  • 1 cup quick cooking bulgur
  • 1 cup black beans, rinsed and drained
  • 1 ear of corn, cooked and kernels cut off with a knife
  • 1 avocado, peeled and chopped
  • 1 tomato, chopped
  • ¼ cup fresh dill, roughly chopped
  • ¼ cup fresh cilantro (coriander) leaves, roughly chopped
  • ¼ cup olive oil
  • 2 teaspoons sushi rice vinegar
  • 1 teaspoon sesame oil
  • 1 to 2 teaspoons ground cumin
Instructions
  1. In a large heatproof bowl, add bulgur and pour over 1 cup of hot water. Cover and let stand for one hour.
  2. Fluff with a fork then add remaining ingredients and gently stir to combine. Serve immediately or refrigerate until ready to use.
  3. If the bulgur looks dry, add a splash of olive oil and stir. Adjust the herbs to suit your own taste.
Notes
The Culinary Chase’s Note: If planning on taking this to a pot luck or picnic, double the ingredients and you’ll have enough to satisfy 8 to 10 people. Enjoy!

 

The post bulgur and black bean salad appeared first on The Culinary Chase.

About Heather Chase

The Culinary Chase was coined by my husband whilst in a coffee shop in Hong Kong back in 2006. We wanted something that would be a play on my last name and by the time we finished our coffee, the name was born. As long as I can remember I’ve enjoyed cooking. It wasn’t until we moved to Asia that I began to experiment using herbs and spices in my everyday cooking. Not only do they enhance the flavor of food but also heighten it nutritionally. Over the years, I began to change our diet to include more vegetables, pulses, whole grains and less red meat. Don’t get me wrong, we love our meat, just not in super-size portions (too hard for the body to digest). I always use the palm of my hand as a guide to portion control when eating red meat. If the meat is larger than my hand, I save that portion for another day. Also, if the veggies on your plate look colorful (think the colors of the rainbow) – red, green, yellow, orange etc. then you’re most likely getting the right amount of nutrients per meal. I post recipes that I think help maintain a healthy body. I use the 80/20 rule – 80% of the time I make a conscious effort to eat healthy and 20% for when I want french fries with gravy (poutine). Balance is the key and to enjoy life with whatever comes my way. Thanks for visiting!

 

The views and opinions expressed in this content are those of the author and do not necessarily reflect those of haligonia.ca.

http://theculinarychase.com/

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