Rich in iron, healthful fats, and complex carbs, this versatile recipe is easily adapted to showcase fiber-rich vegetables throughout the seasons. Feel free to substitute green beans or sliced zucchini for the asparagus. Serve warm or chilled.
- 1-cup servingServings
- 1 cup medium-grind bulgur
- 1/4 cup plus 1 tsp. olive oil, divided
- 3 cloves garlic, minced (1 Tbs.), divided
- 1 lb. asparagus, cut into 1/2-inch pieces (2 cups
- 1 10-oz. bag baby spinach, roughly chopped
- 2 Tbs. lemon juice
- 1 Tbs. grated lemon zest
- 1/3 cup chopped walnuts
- 8 leaves fresh basil, thinly sliced
- 8 leaves fresh mint, thinly sliced
1. Place bulgur in large bowl, and pour 3 cups boiling water over it; cover, and let stand 20 to 30 minutes, or until bulgur is tender. Drain, and set aside.
2. Meanwhile, heat 1 tsp. oil in skillet over medium heat. Add 2 tsp. garlic, and cook 1 minute. Add asparagus and 1/2 cup water. Cover, and cook 5 to 6 minutes. Add spinach, and cook 3 to 4 minutes, or until just wilted, tossing occasionally with tongs. Season with salt, if desired.
3. Whisk together remaining 1/4 cup oil with lemon juice, lemon zest, and remaining 1 tsp. garlic. Season with salt and pepper, if desired.
4. Fluff bulgur with fork. Fold in spinach mixture. Stir in walnuts, basil, mint, and olive oil mixture.
- Serving Size: Serves 4
- Calories: 371
- Carbohydrate Content: 41 g
- Fat Content: 22 g
- Fiber Content: 13 g
- Protein Content: 10 g
- Saturated Fat Content: 3 g
- Sodium Content: 425 mg
- Sugar Content: 2 g