Bulgur, Apple and Soybean Salad

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* Exported from MasterCook *

 

BULGUR, APPLE, AND SOYBEAN SALAD WITH YOGURT LIME DRESSING

 

Recipe By :Veggie Life, Winter 2001

Serving Size : 0 Preparation Time :0:00

Categories : Salads

 

Amount Measure Ingredient -- Preparation Method

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

2 1/4 cups apple juice

1 1/4 cups bulgur wheat

1/2 teaspoon salt

1/2 cup plain nonfat yogurt or soy yogurt

3 tablespoons apple juice

3 tablespoons fresh lime juice

1 tablespoon honey or rice syrup

2 cups shelled green soybeans -- cooked (see page 40

1 crisp red apple -- cored and finely

diced

1 rib celery -- finely diced

1/3 cup walnut pieces -- toasted, if desired

 

1. In a large saucepan, bring 2-1/4 cups apple juice to a boil. Add bulgur

and 1/4 teaspoon salt, and return to a boil. Cover, reduce heat to low,

and cook 20 minutes. Turn off heat and let sit for 5 minutes, without

disturbing the lid. Transfer bulgur to a large platter and set aside to

cool.

 

2. In a small bowl, whisk together yogurt, 3 tablespoons apple juice, 2

tablespoons of the lime juice, honey, and remaining salt. Set aside. 3. In

a small bowl, toss diced apple with remaining lime juice. 4. Transfer

cooled buIgur to a large bowl. Add soybeans, apple, celery, walnuts, and

dressing. Toss to mix.

 

APIAN/LACTO/VEGAN

 

PER CUP: 266 CAL (27% from fat), 13g PROT, 8g FAT, 40g CARB, 168mg SOD,

-1mg CHOL, 7.69 FIBER

 

 

 

Yield:

" 8 cups "

 

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Per Serving (excluding unknown items): 303 Calories; 1g Fat (2.2% calories

from fat); 1g Protein; 76g Carbohydrate; 1g Dietary Fiber; 0mg

Cholesterol; 1119mg Sodium. Exchanges: 0 Vegetable; 4 1/2 Fruit.

 

NOTES : This dish, loosely based on Waldorf Salad, demonstrates that fresh

soybeans are compatible with sweet as well as savory flavors.

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