Toasted Corn and Bulgur Salad
To make this tasty whole grain salad, the bulgur is first toasted in a dry skillet before boiling, giving it a delicious, caramelized taste. This is a nutritious, toothsome salad that is sure to please the whole family.
Bulgur, a mid-eastern staple, is a form of whole wheat that has been cleaned, cooked, dried and ground into four grain sizes: fine, medium, coarse, and whole grains. Because it is pre-cooked, it requires minimal preparation and is ready to eat in ten minutes (or less) cooking time.
3/4 cup dry bulgur, medium to coarsely ground
1 1/3 cups water
1 teaspoon salt
1 cup fresh corn, cut from 2 to 3 ears; or 1 cup frozen corn, thawed and drained
1 tablespoon olive oil
1 pint cherry tomatoes, halved
1/3 cup chopped green onions
2 tablespoons red wine vinegar, or to taste
1 teaspoon ground black pepper
- In a large, heavy, dry skillet, toast bulgur over medium heat 5 to 10 minutes, stirring occasionally until lightly browned. Add water and salt and bring to a boil. Reduce heat and simmer covered, 5 to 10 minutes or until water is absorbed. Remove from heat and let stand 10 minutes covered. Transfer to bowl and cool in refrigerator.
- If using fresh corn, cut corn from ears and sauté in oil in a heavy skillet 5 to 7 minutes or until tender. Cool.
- Add corn, tomatoes, green onions, vinegar and pepper to bulgur. Toss lightly and chill before serving.
Makes 6 servings.
Nutritional Information Per Serving (1/6 of recipe): 132 calories, 4 g protein, 16 g carbohydrates, 3 g fiber, 7 g fat (1 g saturated), 4 mg cholesterol, 36 mcg folate, 1 mg iron, 618 mg sodium.
Recipe and photograph provided courtesy of Wheat Foods Council.