jumpUP bulgur salad with corn....

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Bulgur Salad with Corn, Garbanzo Beans and Walnuts

 

Recipe By :JUMP UP AND KISS ME by Jennifer Trainer Thompson

Serving Size : 8 Preparation Time :0:00

Categories : Salads

 

Amount Measure Ingredient -- Preparation Method

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

1 cup bulgur

1 cup boiling water

2 teaspoons cumin seed

1 1/2 teaspoons fennel seed

3 cups corn kernels (4 ears sweet corn)

4 tablespoons fresh lime juice

1 tablespoon apple cider vinegar

1 teaspoon salt

1/3 cup vegetable oil

4 jalapenos -- or more

(roasted, peeled, seeded

and finely chopped)

1 small red onion -- finely chopped

1 cup diced fennel bulb

1/2 cup chopped fresh cilantro

2 cups cooked garbanzo beans

or one 15-ounce can garbanzo beans

1 cup chopped toasted walnuts

10 cups loosely packed mixed greens (optional)

Tomato slices (optional) -- for garnish

 

Combine the bulgur and water in a large bowl and set aside for 1 hour until the

liquid is absorbed. Toast the cumin and fennel in a pan over medium heat, then

cool and grind in a spice grinder. Combine the corn, lime juice, vinegar, salt,

oil, jalapenos, onion, and fennel in a bowl. Stir in the toasted spices and

cilantro.

 

Add the garbanzo beans to the corn mixture. Add the bulgur and stir well to

combine. Set aside to marinate, stirring occasionally, for 30 minutes before

serving. Just before serving, stir in the Walnuts.

 

Serve the salad on a bed of the mixed greens and garnish with tomato slices.

 

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Per Serving (excluding unknown items): 356 Calories; 19g Fat (44.2% calories

from fat); 10g Protein; 43g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol;

286mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0

Fruit; 3 1/2 Fat.

 

NOTES : This is a filling salad with heat from the jalapenos, spicy undertones

of sweet fennel seed and cumin, and lots of texture. It is good served on a bed

of greens (arugula, romaine, and cress) with thick slices of fresh garden

tomatoes and hard-cooked eggs. Here the corn is sewed raw, but you can also use

cooked corn. If you can find red jalapenos use them instead of green ones for

added color.

 

Nutr. Assoc. : 0 0 0 0 2873 0 0 0 0 0 0 0 0 1596 0 0 0 0 0 0

 

 

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