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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 8 |
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This salad is chock-full of vegetables and can be served as either a main or side dish. You can substitute a five-ounce box of tabbouleh mix for the bulgur if you like; just omit the seasoning packet. Calories 159 Protein 5g Total fat 5g Carbs 22g Cholesterol mg Sodium 283mg Fiber 6g Sugars g Ingredients:
1 head boston lettuce, leaves separated |
1 tsp. freshly ground black pepper |
1 cup bulgur wheat |
1 lb. thin asparagus, trimmed and cut into 1/2-inch pieces |
1 medium red bell pepper, finely diced (1 cup) |
5 tbs. olive oil |
4 oz. crunchy sprouts, mixed bean sprouts or radish sprouts |
4 scallions, thinly sliced |
2 medium carrots, shredded (1 cup) |
2 medium tomatoes, cut into 1/2-inch dice (1 1/2 cups) |
1/3 cup chopped fresh flat-leaf parsley |
3 to 4 tbs. fresh lemon juice |
2 tbs. chopped fresh mint (optional) |
1 tsp. salt |
Directions:
1. In medium saucepan, bring 3 cups water to a boil over high heat. Stir in bulgur. Reduce heat to low, cover and simmer until tender, about 15 minutes. Drain in fine-meshed sieve and let cool to room temperature, about 15 minutes.
2. Meanwhile, in medium skillet, combine asparagus and 1/2 cup water. Cover and simmer over high heat for 2 minutes. Drain and rinse under cold water until cool. Return asparagus to skillet with bell pepper and 1 tablespoon olive oil. Cook over high heat until crisp-tender, about 2 minutes.
3. In large bowl, combine asparagus mixture, cooled bulgur and remaining 4 tablespoons olive oil. Add remaining ingredients except lettuce and toss well. Serve over lettuce leaves.
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