{"id":459,"date":"2009-10-20T10:52:00","date_gmt":"2009-10-20T10:52:00","guid":{"rendered":"https:\/\/anjaschwerin.com\/food\/?p=459"},"modified":"2016-03-17T18:00:54","modified_gmt":"2016-03-17T18:00:54","slug":"bulgur-salad-with-beans-and-stir-fried-vegetables","status":"publish","type":"post","link":"https:\/\/anjaschwerin.com\/food\/10\/bulgur-salad-with-beans-and-stir-fried-vegetables\/","title":{"rendered":"Bulgur Salad with Beans and Stir-Fried Vegetables"},"content":{"rendered":"
<\/a><\/div>\n

What took me so long?????
I discovered Bulgur (or cracked wheat) for my cooking a few days ago. I must admit, I never really had it before. It is so delicious, the whole 500g-package was being used up within two days. I put it virtually in every meal. Husband liked it, even the kids accepted it. They normally eat any kind of grains just with a little melted butter and some salt. Works well with bulgur.
I like the size and texture bulgur grains: sizewise between rice and couscous. The texture keeps a bite to it, after cooking. Therefore, perfect to be used in salads, as side dish, even in soups.
Here some nutritional facts that will convince everyone interested in a healthy diet:
Bulgur wheat is a natural whole grain food, high in fiber and carbohydrate and low in fat. It has a low glycemic index. It is rich in “B” vitamins, iron, phosphorous and manganese. It complements the protein profile of legumes such as pinto beans. Its “B” vitamins complement the folate in vegetables such as spinach, asparagus, broccoli or Brussels sprouts.
——————————————————————<\/b><\/p>\n

BULGUR SALAD WITH BEANS AND STIR FRIED VEGETABLES<\/b><\/div>\n
<\/div>\n
1 cup bulgur<\/div>\n
3 cups boiling water<\/div>\n
1\/2 cup dried beans (e.g. soya beans, black eyed peas), or one can of beans<\/div>\n
1 teaspoon olive oil<\/div>\n
1 onion<\/div>\n
2 bell peppers (red and yellow)<\/div>\n
1 bunch bok choy ( or other green leaf vegetable: spinach, chard, kale)<\/div>\n
<\/div>\n
Dressing:<\/div>\n
2-3 tablespoons sundried tomato pesto*<\/div>\n

——————————————————————-
<\/b>
Soak the dried beans for a few hours. Cook in slightly salted water until tender. Make sure not to overcook them. They are better in salads when they keep a bit of a bite. Drain and set aside.<\/p>\n

In a bowl, pour 3 cups of boiling water over bulgur. Let stand for 15 minutes. Drain and press out remaining water. Transfer bulgur into serving bowl. <\/p>\n

In a wok or non-stick skillet, heat olive over high heat. Stir fry onion for about 5 minutes, then add peppers and cook for another 3 minutes or until golden brown. Add the chopped bok choy and cook until wilted. Take off the heat.<\/p>\n

Combine beans and vegetables with the bulgur. Stir in sun-dried tomato pesto to taste. Can be eaten warm or at room temperature.<\/p>\n

Sun-Dried Tomato Pesto (Pesto Rosso):<\/b>
Combine 60g of sun-dried tomatoes with 60g of pine nuts (or walnuts) and some 2-3 tablespoons olive oil. Optional: add 1-2 garlic cloves. Blend in a food processor until smooth.<\/p>\n","protected":false},"excerpt":{"rendered":"

What took me so long?????I discovered Bulgur (or cracked wheat) for my cooking a few days ago. I must admit, I never really had it before. It is so delicious, the whole 500g-packageRead More<\/a><\/span><\/p>\n","protected":false},"author":1,"featured_media":1131,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"image","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[21,13,7,8],"tags":[],"class_list":["entry","author-Anja","post-459","post","type-post","status-publish","format-image","has-post-thumbnail","category-grains","category-main-dish","category-salad","category-vegetarian"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p8TjFz-7p","jetpack-related-posts":[{"id":387,"url":"https:\/\/anjaschwerin.com\/food\/03\/bulgur-with-grilled-vegetables-halloumi-almonds-and-cilantro-pesto\/","url_meta":{"origin":459,"position":0},"title":"Bulgur with Grilled Vegetables & Halloumi, Almonds and Cilantro Pesto","author":"Anja","date":"March 3, 2010","format":"image","excerpt":"\u00a0Isn't it the purpose of marketing to highlight the uniqueness of the product? Any marketing person will probably shake his head in despair, when they see you try advertise your product by announcing that it can be easily replaced by many other products. Now I will do exactly that with\u2026","rel":"","context":"In "grains"","block_context":{"text":"grains","link":"https:\/\/anjaschwerin.com\/food\/category\/grains\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2010\/03\/HalloumiBulgur5.jpg?fit=1017%2C651&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2010\/03\/HalloumiBulgur5.jpg?fit=1017%2C651&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2010\/03\/HalloumiBulgur5.jpg?fit=1017%2C651&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2010\/03\/HalloumiBulgur5.jpg?fit=1017%2C651&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":300,"url":"https:\/\/anjaschwerin.com\/food\/10\/parmesan-bulgur-salad\/","url_meta":{"origin":459,"position":1},"title":"Parmesan Bulgur Salad","author":"Anja","date":"October 16, 2010","format":"image","excerpt":"I assume all food bloggers are constantly on the search for new and tasty foods. Quite a few of them concentrate on healthy foods. A certain percentage would focus on either vegetarian, vegan, raw, gluten-free, sugar-free or fat-free foods. I find interesting approaches to foods on all these blogs and\u2026","rel":"","context":"In "salad"","block_context":{"text":"salad","link":"https:\/\/anjaschwerin.com\/food\/category\/salad\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2010\/10\/BulgurSalad.jpg?fit=1024%2C749&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2010\/10\/BulgurSalad.jpg?fit=1024%2C749&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2010\/10\/BulgurSalad.jpg?fit=1024%2C749&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2010\/10\/BulgurSalad.jpg?fit=1024%2C749&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":443,"url":"https:\/\/anjaschwerin.com\/food\/11\/cauliflower-and-kale-with-raisins-and-capers-on-bulgur\/","url_meta":{"origin":459,"position":2},"title":"Cauliflower and Kale with Raisins and Capers on Bulgur","author":"Anja","date":"November 15, 2009","format":"image","excerpt":"This is an extended version of a recipe that I found in the NY Times a while back. The basic recipe was just the cauliflower with raisins, capers and almonds. I made it a couple of times and really enjoyed it all by itself. But to make a whole meal\u2026","rel":"","context":"In "grains"","block_context":{"text":"grains","link":"https:\/\/anjaschwerin.com\/food\/category\/grains\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2009\/11\/BulgurCauliflowerKale3.jpg?fit=1024%2C668&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2009\/11\/BulgurCauliflowerKale3.jpg?fit=1024%2C668&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2009\/11\/BulgurCauliflowerKale3.jpg?fit=1024%2C668&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2009\/11\/BulgurCauliflowerKale3.jpg?fit=1024%2C668&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":267,"url":"https:\/\/anjaschwerin.com\/food\/01\/curried-bulgur-with-carrots-and-raisins\/","url_meta":{"origin":459,"position":3},"title":"Curried Bulgur with Carrots and Raisins","author":"Anja","date":"January 13, 2011","format":"image","excerpt":"It's winter finally in Dubai. It's so cold that one wants to wear long pants and long-sleeve shirts and sometimes even socks. This is as bad as it gets. Most Europeans and North Americans will laugh about this. But I am telling you: after almost 7 years in Dubai, one\u2026","rel":"","context":"In "grains"","block_context":{"text":"grains","link":"https:\/\/anjaschwerin.com\/food\/category\/grains\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2011\/01\/CurriedBulgur.jpg?fit=1024%2C680&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2011\/01\/CurriedBulgur.jpg?fit=1024%2C680&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2011\/01\/CurriedBulgur.jpg?fit=1024%2C680&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2011\/01\/CurriedBulgur.jpg?fit=1024%2C680&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":420,"url":"https:\/\/anjaschwerin.com\/food\/12\/bulgur-and-walnut-kibbeh\/","url_meta":{"origin":459,"position":4},"title":"Bulgur and Walnut Kibbeh","author":"Anja","date":"December 26, 2009","format":"image","excerpt":"Today was definitely my worst day with regards to overeating at Christmas. We were invited to a Christmas lunch potluck thing at friends. They are Polish, so they had quite a few Polish traditional meals on the buffet table, we added two salads, more salads came from other guests. The\u2026","rel":"","context":"In "appetizer"","block_context":{"text":"appetizer","link":"https:\/\/anjaschwerin.com\/food\/category\/appetizer\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2009\/12\/BulgurKibbeh1.jpg?fit=1024%2C681&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2009\/12\/BulgurKibbeh1.jpg?fit=1024%2C681&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2009\/12\/BulgurKibbeh1.jpg?fit=1024%2C681&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2009\/12\/BulgurKibbeh1.jpg?fit=1024%2C681&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":439,"url":"https:\/\/anjaschwerin.com\/food\/11\/green-beans-and-bacon-on-nutty-lemon-quinoa\/","url_meta":{"origin":459,"position":5},"title":"Green Beans and Bacon on Nutty Lemon Quinoa","author":"Anja","date":"November 19, 2009","format":"image","excerpt":"\u00a0When I came across a recipe of green beans with\u00a0 bacon and hazelnuts some time ago, it was declared a side dish. Some grains and seeds would serve just right to make it a complete and filling meal. I chose quinoa, but it would work as well with bulgur or\u2026","rel":"","context":"In "gluten-free"","block_context":{"text":"gluten-free","link":"https:\/\/anjaschwerin.com\/food\/category\/gluten-free\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2009\/11\/GreenBeansBaconQuinoa.jpg?fit=620%2C467&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2009\/11\/GreenBeansBaconQuinoa.jpg?fit=620%2C467&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2009\/11\/GreenBeansBaconQuinoa.jpg?fit=620%2C467&ssl=1&resize=525%2C300 1.5x"},"classes":[]}],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/anjaschwerin.com\/food\/wp-content\/uploads\/2009\/10\/BulgurBeanSalad1.jpg?fit=1024%2C803&ssl=1","_links":{"self":[{"href":"https:\/\/anjaschwerin.com\/food\/wp-json\/wp\/v2\/posts\/459","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/anjaschwerin.com\/food\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/anjaschwerin.com\/food\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/anjaschwerin.com\/food\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/anjaschwerin.com\/food\/wp-json\/wp\/v2\/comments?post=459"}],"version-history":[{"count":1,"href":"https:\/\/anjaschwerin.com\/food\/wp-json\/wp\/v2\/posts\/459\/revisions"}],"predecessor-version":[{"id":1793,"href":"https:\/\/anjaschwerin.com\/food\/wp-json\/wp\/v2\/posts\/459\/revisions\/1793"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/anjaschwerin.com\/food\/wp-json\/wp\/v2\/media\/1131"}],"wp:attachment":[{"href":"https:\/\/anjaschwerin.com\/food\/wp-json\/wp\/v2\/media?parent=459"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/anjaschwerin.com\/food\/wp-json\/wp\/v2\/categories?post=459"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/anjaschwerin.com\/food\/wp-json\/wp\/v2\/tags?post=459"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}