Bulghur Wheat and Edamame Bean Salad

clock 10 minutes + 15 minutes bowl Serves 2


  • 2 cups water
  • 1 cup bulghur wheat
  • 1 cup frozen edamame beans, removed from pods
  • 1 Lebanese cucumber, thinly sliced
  • 1/2 cup walnuts, chopped and toasted
  • 2 tomatoes, diced
  • Extra soy sauce, to serve
  • Citrus dressing
  • Juice of 1 orange
  • Juice of 1 lemon
  • 2 Tbsp soy sauce
  • 1 tsp brown sugar
  • 1/2 tsp sesame oil
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  • 1. In a saucepan, bring 1 cup of water to the boil and add bulghur wheat. Cover and cook for 8-10 minutes. Remove from heat and stand for 3-4 minutes, then fluff with a fork. Transfer to a large bowl.

  • 2. In a medium saucepan, heat the remaining cup of water. Add the edamame beans and simmer for 3 minutes. Drain.

  • 3. Add the cooked edamame and remaining ingredients to the bulghur wheat. Whisk together the dressing ingredients and pour over the salad. Toss together and serve.

  • Tip:

  • Bulghur wheat is easy to prepare and a great way to increase your whole grain intake. You can replace the edamame beans with peas, broad beans or snow peas if you wish.


  • • Energy 2740Kj • Protein 24g • Total Fat 32g • Saturated Fat 3g • Carbohydrates 60g • Sugars 20g • Sodium 1083mg

  • Dietary and nutritional info supplied by NZ Nutrition foundation

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