Lemony Bulgur with String Beans and Walnuts
This bulgur is filling and hearty, but the lemony flavor and tender green beans give this dish its touch of spring.
3/4 cup raw bulgur (cracked wheat)
1 tablespoon olive oil
1 large onion, quartered and sliced
2 cloves garlic, minced
1 cup sliced mushrooms
1 cup canned or cooked navy beans
2 cups slender green beans, cut into 1-inch lengths and steamed
3 tablespoons finely chopped walnuts
2 to 3 tablespoons minced fresh dill
Juice of 1 lemon, more or less to taste
2 tablespoons soy sauce or tamari, or to taste
Freshly ground pepper to taste
- Place the bulgur in a heatproof dish. Pour 1 1/2 cups of boiling water over it and cover until the water is absorbed, about 30 minutes. Fluff with a fork.
- Heat the oil in a large skillet or wok. Add the onion and sauté until translucent. Add the garlic and continue to sauté until the onion is lightly browned. Add the mushrooms; cover and "sweat" until they are wilted. Stir in the bulgur and all remaining ingredients and cook over low heat, stirring frequently, for 10 minutes. Transfer to a covered casserole dish to serve.
Makes 6 servings.
Nutritional Information Per Serving (1/6 of recipe): Calories: 164; Total fat: 4 g; Protein: 6 g; Carbohydrate: 26 g; Cholesterol: 0 g; Sodium: 292 mg.
Recipe Adapted from Vegetarian Celebrations courtesy of Nava Atlas of "In a Vegetarian Kitchen"; www.vegkitchen.com.