Myra’s Bulgur Salad with Grilled Asparagus
I am always happy when I have this tasty grain salad waiting for me in my fridge. It’s filling enough for lunch, and it’s a great compliment to a green salad, sandwich or soup. I also often enjoy it as a snack when I inevitably get hungry late in the afternoon. This is a great dish to bring to a picnic or potluck, because it’s delicious at any temperature.
When I have the grill going, I often throw on extra vegetables so I have leftovers to use in salads over the next few days. This easy-to-make grain salad is delicious, and it’s also very versatile. Here are some ideas to change it up and make it your own:
- Substitute the goat cheese, basil and pine nuts with feta cheese, Italian flat leaf parsley and walnuts for a more Middle Eastern flavor.
- Use quinoa instead of bulgur to make it gluten free, and/or leave out the cheese to make it vegan.
- Add leftover pieces of chicken or a salmon fillet, and you’ll turn it into a protein-packed meal.
- Substitute or include different vegetables, like grilled corn kernels cut from the cob or very coarsely chopped grilled eggplant.
I hope you will share your ideas for exciting variations with us.
Enjoy the Earth’s delicious bounty!
Take Today’s Step and try your hand with this delicious grain salad. Did you use any of Myra’s substitution suggestions? Or did you customize with your own favorites? Share your yummy ideas in Comments below…or post a pic of your creation on our Facebook page!
Bulgur Salad with Grilled Asparagus and Cherry Tomatoes
- Serves 6
- Prep time: 30 mins | Cook time: 30 mins (including 10 mins grill time)
- 1 1/2 cups Bulgur wheat
- 1/2 teaspoon Salt
- 9 ounces Earthbound Farm Organic Asparagus
- 1 pint Earthbound Farm Organic Cherry Tomatoes
- (20 to 30 tomatoes, depending on size)
- 1 tablespoon Extra-virgin olive oil
- Freshly ground black pepper
- 6 Bamboo skewers (or more, as needed)
- 3 ounces Soft, plain goat cheese (chèvre), crumbled (about 2/3 cup)
- 1/2 cup Lightly packed fresh basil leaves (chopped)
- 1/3 cup Toasted pine nuts
VINAIGRETTE: (makes about 1/2 cup)1/3 cup Extra-virgin olive oil1 tablespoon + 1 teaspoon white wine vinegar2 medium Garlic cloves (crushed)1/2 teaspoon SaltFreshly ground black pepper
- Place the bulgur in a medium saucepan with 3 cups of water and the salt. Bring to a boil over high heat, then reduce the heat to low, cover and simmer until the water is absorbed, about 15 minutes. Uncover, fluff the bulgur with a fork and let rest for 5 minutes. Transfer to a large bowl and leave at room temperature while you prepare the remaining components.
- Discard the tough, fibrous bottoms of the asparagus. Brush the spears with olive oil and season with salt and pepper.
- Thread 4 or 5 cherry tomatoes on each skewer. Brush the tomatoes with olive oil and season with salt and pepper.
- To make the vinaigrette: place all ingredients in a small jar, seal the lid and shake vigorously to combine. Set aside at room temperature. Shake again before using.
- Heat the grill over medium-high heat. Place the asparagus spears directly on the grill and cook for 4 minutes. Using tongs, turn the spears and continue cooking for 2 to 3 minutes more, or until the asparagus is crisp-tender. Remove from the grill and let cool. Using a sharp knife, cut the spears into 1-inch lengths (tips can be longer).
- The cherry tomatoes take less time to cook, so place the skewers on the grill when you turn the asparagus. Cook on one side for 1 minute, then turn the skewers so that the other surfaces touch the grill. Cook until the skins blister and the tomatoes just begin to soften, about 3 minutes total (less if the tomatoes are small). Let cool and then remove the tomatoes from the skewers.
- Add the vinaigrette to the bulgur and toss to combine. Add the asparagus and toss again. Stir in the cherry tomatoes, cheese, pine nuts and basil. Serve the salad warm, at room temperature or chilled.
- Calories per serving: 280, Fat 24 grams, Cholesterol 10 mg, Sodium 480 mg, Carbohydrates 15 grams, Fiber 4 grams, Sugars 2 grams, Protein 7 grams.
- Percentage Daily Values per serving (based on a 2,000-calorie diet): Vitamin A 25%, Vitamin C 20%, Calcium 8%, Iron 8%, Thiamin (vitamin B1) 15%, Riboflavin (vitamin B2) 10%.