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Bulgur Salad with Nasturtium Flowers

Bulgur Salad with Nasturtium Flowers by The Culinary ChaseI love shopping at our local farmers’ markets and we are lucky to have 3!  Because the one at Alderney Landing is closer, we tend to frequent this one more often.

  When I want fresh herbs or lettuce, I buy from Riverview Herbs.  Their produce is so fresh it looks as though it was harvested that morning.  Last Saturday I spotted nasturtium flowers and grabbed a bag.  They looked gorgeous and immediately I knew what I was going to do with them.  A few weeks ago I was rearranging the contents in the pantry and found that I somehow accumulated 3 bags of bulgur!  Things in the pantry tend to get pushed around ending up on the bottom of the shelf or at the back of the wall.  We enjoy adding bulgur to a salad so why not make one that’s inclusive of pretty Spring-like flowers?  This bulgur salad is easy enough to make and it looks so festive.  Cooking and garnishing with flowers is nothing new.  Many cultures use flowers in their traditional cooking – stuffed or fried squash blossoms in Italian food, rose petals in Indian food, popular in salads in the Victorian era, and let’s not forget capers (unripened flower buds) that have been used as a condiment in Europe for over 2,000 years.  Not sure what flowers are edible?  Visit About.com to view their edible flower chart.

Serve 4 to 6
1 cup bulgur
small can chickpeas, drained and rinsed
1/2 cup feta cheese, crumbled (more if you like)
1 1/2 cups fresh parsley, chopped
1/2 cup fresh mint, chopped
1/2 cucumber, chopped
grape or cherry tomatoes, chopped
4 green onions, chopped
1/2 cup nasturtium petals
1/2 cup fresh lemon juice
1/2 cup extra-virgin olive oil
2 teaspoons ground cumin

nasturtiums by The Culinary Chase

  1. In a small bowl add bulgur and add enough boiling water to cover.  Place a lid on and let it sit until the water is absorbed and bulgur is soft.
  2. In a large bowl mix parsley, mint, cucumbers, tomatoes, chick peas, green onions, feta and nasturtiums. Stir in the softened bulgar and set aside.
  3. To make the dressing, whisk lemon juice, olive oil and cumin in a small bowl. Pour over salad and lightly toss to combine.

nasturtium flowers by The Culinary ChaseThe Culinary Chase’s Note: This salad is hearty enough on its own or can be used as side or at a pot luck dinner.  When choosing flowers to eat, buy organic or at least a source you trust to ensure they are free of pesticide residue.  Nasturtium flowers will keep up to one week in a sealed glass jar in the fridge.  Enjoy!

The post Bulgur Salad with Nasturtium Flowers 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.


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