Cajun Bulgur Salad With Kidney Beans Recipes

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CAJUN BULGUR SALAD WITH KIDNEY BEANS



Cajun Bulgur Salad With Kidney Beans image

Made this yummy spicy salad for lunch today. DH and I liked it a lot. It's from the BistroKatie.com blog. Cook time includes cooling time for the bulgur.

Provided by Dr. Jenny

Categories     Grains

Time 55m

Yield 3-4 serving(s)

Number Of Ingredients 13

1 cup bulgur, uncooked (or 3 cups cooked)
1/2 cup corn kernel (fresh or frozen)
1 (14 ounce) can red kidney beans, rinsed and drained
1/2 green pepper, diced small (about 1/2 cup diced)
2 stalks celery, diced small (about 1/2 cup diced)
1/2 cup chopped parsley
1 shallot, chopped small (about 1/3 cup chopped)
3 tablespoons apple cider vinegar
1 tablespoon cajun seasoning
1/2 teaspoon smoked paprika
1/2 teaspoon salt
generous amount fresh ground black pepper
2 tablespoons canola oil (or other neutral-tasting oil like grapeseed, sunflower or safflower)

Steps:

  • To cook the bulgur, boil 2 cups water. Add the bulgur, reduce the heat to low and cover. After 5 minutes, turn the heat off. Let the bulgur sit for 25 more minutes, covered, or until the bulgur has absorbed all the water. Fluff with a fork and let cool for 20 minutes.
  • In a small bowl, combine the shallot, vinegar, Cajun spice blend, smoked paprika, salt and pepper. Stir to combine. Mix in the canola oil. Taste the dressing and adjust seasonings if desired.
  • Bring 1/2 cup of water to a boil in a small pot and simmer the corn for about 3 minutes. Drain.
  • Combine the bulgur and the corn in a large bowl with the kidney beans, green pepper, celery, and parsley. Pour the dressing on the bulgur mixture and mix well. Serve cold or at room temperature.

Nutrition Facts : Calories 479.4, Fat 11.2, SaturatedFat 1, Sodium 429.1, Carbohydrate 80.8, Fiber 20.9, Sugar 1.8, Protein 19.7

BULGUR SALAD WITH CUCUMBERS, RED PEPPERS, CHICK PEAS, LEMON & DILL



Bulgur Salad with Cucumbers, Red Peppers, Chick Peas, Lemon & Dill image

With fresh herbs, chopped vegetables and chickpeas, this Middle Eastern-style bulgur salad is like a bulked-up tabbouleh.

Provided by Jennifer Segal

Categories     Salads

Time 40m

Yield 4 to 6 as a side dish (2 to 3 as a main course)

Number Of Ingredients 14

1 cup bulgur
1½ teaspoons salt, divided
⅓ cup diced red onion
¼ cup extra-virgin olive oil
¼ cup fresh lemon juice, from 2 lemons
1 large garlic clove, finely minced
1 teaspoon cumin
1 teaspoon sugar
½ teaspoon freshly ground black pepper
1 red bell pepper, diced
1 small English (or hothouse) cucumber, seeded and diced
½ cup finely chopped fresh dill
⅓ cup finely chopped fresh parsley
1 15-ounce can chickpeas, drained and rinsed

Steps:

  • Bring a kettle of water to a boil. Place the bulgur in a large bowl with ½ teaspoon salt and 1¼ cups boiling water. Cover the bowl tightly with saran wrap and let sit for 15-30 minutes, or until all of the water is absorbed. Let cool, then fluff with a fork.
  • Meanwhile, to soften the bite of the raw onions, place them in a small bowl and cover with cold water. Let sit for ten minutes, and then drain. (Feel free to skip this step if you don't mind the strong taste of raw onions.)
  • In a large bowl, whisk together the oil, lemon juice, garlic, cumin, sugar, pepper, and remaining 1 teaspoon salt. Add the cooled bulgur, onion, bell pepper, cucumber, dill, parsley, and chick peas. Toss well, then taste and adjust seasoning if necessary. Chill until ready to serve or up to two days. Serve cold or room temperature.

Nutrition Facts : Calories 336, Fat 15g, Carbohydrate 46g, Protein 9g, SaturatedFat 2g, Sugar 7g, Fiber 11g, Sodium 1085mg, Cholesterol 0mg

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