Bulgur with Peas and Mint

This Middle Eastern salad came together in no time. Why? I had leftover bulgur. It was soaked and in the refrigerator. We’d prepared too much for the meat and grain burgers last weekend. All I needed to do was go outside, snip some parsley and mint, chop the garlic, and juice and zest a lemon. I tossed it all together, added the peas, salt and olive oil, and ended up with a delicious salad.

The New York Times ran a piece earlier this year on the health benefits of bulgur. It’s a low-glycemic food, which means it doesn’t spike up your blood sugar like rice or potatoes do. Bulgur is made of wheat kernels that have been steamed, dried and crushed. It’s high in protein and minerals, and a staple in Mediterranean and Middle Eastern cooking.

On top of all that, it tastes good. If you have access to freshly picked parsley and mint, all the better. This salad, we found, it excellent at room temperature.

Bulgur with Peas and Mint
adapted from wholefoodsmarket.com

1 cup uncooked bulgur wheat
1 1/2 cup boiling water
1 small garlic clove, finely chopped
2 cups lightly packed mint leaves, chopped
1 cup lightly packed parsley leaves, chopped
1 cup fresh or frozen and thawed peas
zest of 1 lemon
1 1/2 tablespoons lemon juice
1 1/2 tablespoons extra virgin olive oil
1/2 teaspoon fine sea salt

In a large bowl, combine bulgur and water, cover and set aside until water is absorbed, about 30 minutes. Add garlic, parsley, peas, zest, juice, oil and salt and toss until combined. Serve cold or at room temperature.


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