Bulgar, broccoli, and pea salad
Bulgar, broccoli, and pea salad is a healthy and delicious salad that combines a variety of nutritious ingredients. Bulgur is a type of whole grain that is high in fiber and protein and has a nutty flavor. Broccoli is a cruciferous vegetable that is rich in vitamins and minerals, including vitamin C, vitamin K, and folate. Peas are a good source of protein, fiber, and vitamins and minerals, such as vitamin A and vitamin K. When combined, these ingredients make a tasty and nutritious salad that is perfect for a light lunch or dinner.
Ingredients
serves 1
- 1/2 cup bulgur
- 1 cups water
- 1/2 cup broccoli florets
- 1/2 cup peas
- 1/4 cup chopped fresh parsley
- 1 tablespoon lemon juice
- 1/2 tablespoon olive oil
- 1/8 teaspoon black pepper
serves 2
- 1 cup bulgur
- 2 cups water
- 1 cup broccoli florets
- 1 cup peas
- 1/4 cup chopped fresh parsley
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 1/8 teaspoon black pepper
serves 3
- 1 1/2 cup bulgur
- 3 cups water
- 1 1/2 cup broccoli florets
- 1 1/2 cup peas
- 1/2 cup chopped fresh parsley
- 3 tablespoons lemon juice
- 1 1/2 tablespoon olive oil
- 1/8 teaspoon black pepper
Method
- In a medium saucepan, bring the water to a boil. Add the bulgur and cook for 10-15 minutes, or until the bulgur is tender and the water is absorbed.
- In a separate pot, steam the broccoli florets and peas until they are tender, about 5-7 minutes.
- In a large mixing bowl, combine the cooked bulgur, broccoli, peas, and parsley.
- In a small bowl, whisk together the lemon juice, olive oil, and black pepper to make the dressing.
- Pour the dressing over the bulgur mixture and toss to coat.
- Serve the salad immediately, or refrigerate it until ready to serve. Enjoy!
Nutrition Facts
per serving
Calories
195
Carbohydrates
32.94
g
Sugar
4
g
Protein
8.36
g
Fat
4.4
g
Salt
0.02
g
Potassium
410.44
mg
Phosphorus
178.54
mg
Low
Moderate
High