Black-Eyed Pea and Bulgur Salad
Preparation Time: 30 minutes
Total Time: 30 minutes
Serves: 4
Ingredients
| Quantity | Ingredient |
|---|---|
| 1 cup | Bulgur |
| 1 cup | Boiling water |
| 1 can (15 oz) | Black-eyed peas, drained and rinsed |
| 1 | Tomato, diced |
| 1 | Cucumber, diced |
| 2-3 | Scallions, chopped |
| 2 cloves | Garlic, minced |
| 2 tbsp | Olive oil |
| 2 tbsp | Fresh parsley, chopped |
| 1-2 tbsp | Lemon juice, to taste |
| 1/4 tsp | Black pepper, freshly ground |
| 1/2 tsp | Salt, or to taste |
Nutrition Information (per serving)
- Calories: 291.9
- Fat: 8g
- Saturated Fat: 1.2g
- Cholesterol: 0mg
- Sodium: 624.2mg
- Carbohydrates: 48.4g
- Fiber: 11.4g
- Sugar: 3.2g
- Protein: 10.7g
Instructions
-
Prepare Bulgur:
- In a medium bowl, combine the bulgur with boiling water. Cover and let stand for about 20 minutes or until all the water is absorbed. Fluff the grains with a fork.
-
Prepare Salad:
- In another mixing bowl, combine the drained and rinsed black-eyed peas, diced tomato, diced cucumber, chopped scallions, minced garlic, olive oil, fresh parsley, lemon juice, black pepper, and salt. Toss well to combine all ingredients evenly.
-
Combine and Chill:
- Stir the soaked bulgur into the black-eyed pea mixture until well combined. Refrigerate the salad for at least 1 hour to allow the flavors to meld together.
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Serve:
- Serve the chilled Black-Eyed Pea and Bulgur Salad over a bed of lettuce leaves or stuff it into a pita bread for a delicious and wholesome meal.
Recipe Notes
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Variations: You can customize this salad by adding other vegetables like bell peppers, carrots, or radishes. Adding fresh herbs like mint or cilantro can also enhance the flavor.
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Make-Ahead: This salad can be made ahead of time and stored in the refrigerator for up to 2-3 days. The flavors actually improve with time as the ingredients marinate together.
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Serve Suggestions: Besides lettuce or pita, you can serve this salad alongside grilled chicken or fish for a complete meal. It also pairs well with crusty bread and a light vinaigrette dressing.
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Health Benefits: This Black-Eyed Pea and Bulgur Salad is not only delicious but also packed with nutrition. It’s low in cholesterol and a good source of fiber, making it a heart-healthy option. The combination of bulgur and black-eyed peas provides a good balance of carbohydrates and protein, perfect for a balanced diet.
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Quick and Easy: With a prep time of just 30 minutes, this salad is ideal for a quick lunch or dinner option. The ingredients are simple yet flavorful, making it a hit among both vegetarians and meat-eaters alike.
Enjoy this refreshing and nutritious Black-Eyed Pea and Bulgur Salad as a light meal or a side dish at your next gathering or weeknight dinner. Its vibrant colors and fresh flavors are sure to impress! 🥗
