Bulghur Wheat and Edamame Bean Salad

Ingredients
- 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
Method
-
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.
-
PER SERVE
-
• 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