Bulgur Salad with Edamame and Cherry Tomatoes

The vitamin C from lemon juice aids iron absorption. Round out the meal with grilled chicken, lemony hummus, and toasted 100 percent whole-wheat pita wedges. Substitute fresh shelled fava beans for edamame, if you like. Fava beans also supply protein, fiber, and B vitamins.

Yield: 6 servings (serving size: 1 1/4 cups)

Ingredients

• 1  cup  uncooked bulgur
• 1  cup  boiling water
• 1  cup  frozen shelled edamame (green soybeans)
• 1  pound  yellow and red cherry tomatoes, halved
• 1  cup  finely chopped fresh flat-leaf parsley
• 1/3  cup  finely chopped fresh mint
• 2  tablespoons  chopped fresh dill
• 1  cup  chopped green onions
• 1/4  cup  fresh lemon juice
• 1/4  cup  extra-virgin olive oil
• 1  teaspoon  kosher salt
• 1/2  teaspoon  freshly ground black pepper

Preparation

1. Combine bulgur and 1 cup boiling water in a large bowl. Cover and let stand 1 hour or until bulgur is tender.

2. Cook edamame in boiling water 3 minutes or until crisp-tender. Drain. Add edamame, tomatoes, and remaining ingredients to bulgur; toss well. Let stand at room temperature 1 hour before serving.

Nutritional Information

Calories:

208

Fat:

10.5g (sat 1.3g,mono 6.7g,poly 1.2g)

Protein:

6.3g

Carbohydrate:

25.4g

Fiber:

7.1g

Cholesterol:

0.0mg

Iron:

2.2mg

Sodium:

332mg

Calcium:

59mg