Bulgur, Beans, Asparagus + Sun Dried Tomato Salad
If you have around 10 minutes to spend in the kitchen, Bulgur, Beans, Asparagus + Sun Dried Tomato Salad might be a spectacular dairy free, lacto ovo vegetarian, and vegan recipe to try. This recipe serves 8 and costs $1.74 per serving. One serving contains 325 calories, 15g of protein, and 5g of fat. 133 people were impressed by this recipe. A mixture of canned white beans, sun-dried tomatoes, black pepper, and a handful of other ingredients are all it takes to make this recipe so yummy. It is brought to you by Everyday Maven. Taking all factors into account, this recipe earns a spoonacular score of 100%, which is spectacular. If you like this recipe, you might also like recipes such as Bacon Asparagus Sun-dried Tomato Salad, Asparagus Salad with Sun Dried Tomato and a Lemony Vinaigrette, and Green Beans, Olives & Sun Dried Tomato Salad.
Servings: 8
Preparation duration: 10 minutes
Ingredients:
1 pound asparagus, trimmed, blanched and cut into 2" pieces
½ cup packed basil leaves
freshly ground black pepper
2 cups uncooked bulgur wheat
1.5 cups white beans (or 1 15-ounce can rinsed and drained)
1 tablespoon red chili oil (optional)
2 to 3 cloves garlic, finely chopped
1 medium lemon, juiced and zest
1 teaspoon kosher salt
1 tablespoon extra-virgin olive oil
½ cup packed parsley leaves
¼ teaspoon crushed red pepper flakes
½ cup (2 ounces) sun-dried tomatoes, soaked and chopped
1 large sweet onion, chopped
4 cups boiling water
Equipment:
food processor
bowl
pot
measuring cup
slotted spoon
sauce pan
Cooking instruction summary:
Put up a pot of boiling water - at least 6 cups. (You are going to use about ½ cup to cover the sun-dried tomatoes, the rest to blanch the asparagus and then 4 cups of the asparagus water for the bulgur.)Finely chop garlic and onion (or toss in food processor if you are short on time - first garlic, then add in onion) Trim hard ends off asparagus, cut into 2" pieces. Pull basil and parsley leaves from stems. Roughly chop parsley and chiffonade basil.Zest lemon and juice into a small bowl. Rinse and drain beans if using canned.Place sun-dried tomatoes in a glass bowl or measuring cup and cover with boiling water. Set aside.Drop asparagus into boiling water. Cook for 2 minutes and immediately remove using a slotted spoon. Place asparagus in a bowl of ice water to shock them and stop the cooking process. Allow "asparagus water" to continue boiling. Place a saucepan over medium high heat. Once hot, add 2 teaspoons olive oil. Add garlic and onion and cook 5 to 7 minutes, stirring frequently until they begin to brown. Add bulgur and toast for 2 to 3 minutes, stirring constantly.Pour 4 cups of the boiling asparagus water (slowly) over the bulgur. Add 1 teaspoon kosher salt, cover, reduce heat to a simmer and cook 15 minutes. When done, remove lid and allow to sit uncovered and undisturbed for 5 minutes.Drain sun-dried tomatoes from water and slice into ½" pieces. Combine sun-dried tomatoes, asparagus, white beans, lemon juice, lemon zest, basil, parsley and cooked bulgur along with remaining 2 teaspoons kosher salt, freshly ground black pepper to taste, ¼ teaspoon crushed red pepper flakes and remaining 1 tablespoon of olive oil (and chili oil if using). Toss to combine, cover and refrigerate for at least 2 to 4 hours for flavors to meld. Serve with a bit of fresh parsley and/or basil on top and Enjoy!
Step by step:
1. Put up a pot of boiling water - at least 6 cups. (You are going to use about ½ cup to cover the sun-dried tomatoes, the rest to blanch the asparagus and then 4 cups of the asparagus water for the bulgur.)Finely chop garlic and onion (or toss in food processor if you are short on time - first garlic, then add in onion) Trim hard ends off asparagus, cut into 2" pieces. Pull basil and parsley leaves from stems. Roughly chop parsley and chiffonade basil.Zest lemon and juice into a small bowl. Rinse and drain beans if using canned.
2. Place sun-dried tomatoes in a glass bowl or measuring cup and cover with boiling water. Set aside.Drop asparagus into boiling water. Cook for 2 minutes and immediately remove using a slotted spoon.
3. Place asparagus in a bowl of ice water to shock them and stop the cooking process. Allow "asparagus water" to continue boiling.
4. Place a saucepan over medium high heat. Once hot, add 2 teaspoons olive oil.
5. Add garlic and onion and cook 5 to 7 minutes, stirring frequently until they begin to brown.
6. Add bulgur and toast for 2 to 3 minutes, stirring constantly.
7. Pour 4 cups of the boiling asparagus water (slowly) over the bulgur.
8. Add 1 teaspoon kosher salt, cover, reduce heat to a simmer and cook 15 minutes. When done, remove lid and allow to sit uncovered and undisturbed for 5 minutes.
9. Drain sun-dried tomatoes from water and slice into ½" pieces.
10. Combine sun-dried tomatoes, asparagus, white beans, lemon juice, lemon zest, basil, parsley and cooked bulgur along with remaining 2 teaspoons kosher salt, freshly ground black pepper to taste, ¼ teaspoon crushed red pepper flakes and remaining 1 tablespoon of olive oil (and chili oil if using). Toss to combine, cover and refrigerate for at least 2 to 4 hours for flavors to meld.
11. Serve with a bit of fresh parsley and/or basil on top and Enjoy!
Nutrition Information:
covered percent of daily need
