BULGUR BLACK BEAN SALAD - Mediterranean

[Guest guest]

* Exported from MasterCook *

 

BULGUR BLACK BEAN SALAD

 

Recipe By :Ana Sortun, Oleana Restaurant,

Cambridge Mass.

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation

Method

-------- ------------

--------------------------------

1 orange (rind and juice)

1 cup uncooked bulgur

1 can black beans -- (14-15 oz)

drained and rinsed

1 red bell pepper -- chopped in

small pieces

6 stalks green onions -- chopped in

small pieces

4 TBS fresh parsley -- chopped

2 tsp vinegar

2 TBS canola or olive oil

1/2 tsp ground cumin

 

1. Put 1 cup bulgur and 2 cups water or broth in a

covered sauce pan. Bring to boil then simmer 10-12

minutes until excess liquid is absorbed. Let bulgur

cool, then fluff with a fork.

 

2. Scrub the orange, then grate the top colored layer

of rind off (a cheese grater works fine if you don't

have a citrus zester).

 

3. Cut orange in half and squeeze juice into a large

mixing bowl.

 

4. Add orange rind, vinegar, oil and cumin to the

orange juice in the bowl.

 

5. Chop all the veggies while the bulgur is cooking.

 

6. Throw veggies in the bowl and mix. Add cooked

bulgur and mix again to combine everything.

 

7. Chill in refrigerator a half hour or more before

serving.

 

Yields 4 servings

 

Variations:

• Use leftover cooked bulgur from last night's

dinner.

• Substitute whole wheat couscous for the

bulgur.

• Try different vegetables—be creative.

• Use a lemon instead of an orange.

 

Anna Sortun, 2006

 

-----

 

 

Source:

" Whole Grains Council "

S(Formatted by Chupa Babi in MC):

" 12.19.06 "

- - - - - - - - -

- - - - - - - - - -

 

Per Serving (excluding unknown items): 183 Calories;

1g Fat (4.1% calories from fat); 11g Protein; 34g

Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 9mg

Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat;

1/2

Vegetable; 0 Fat; 0 Other Carbohydrates.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

 

 

 

 

 

______________________________\

____

Be a better Globetrotter. Get better travel answers from someone who knows.

Answers - Check it out.

http://answers./dir/?link=list & sid=396545469