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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:
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!

 

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