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Spring Bulgur Wheat Salad

Refreshing Spring Bulgur Wheat Salad with Avocado Dressing

This Spring Bulgur Wheat Salad is a delightful celebration of fresh flavors and vibrant colors, perfect for spring lunches.
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Lunch
Cuisine: American
Calories: 250

Ingredients
  

For the Salad
  • 1 cup Bulgur Wheat Cooks quickly in about 10 minutes
  • 2 cups Asparagus Cut into ½-inch pieces
  • 1 cup Fresh English Peas Fresh is best, but frozen works too
  • 2 tablespoons Olive Oil Essential for sautéing
  • to taste Salt For seasoning
  • 1 ripe Avocado The star of the dressing
  • 2 tablespoons Chives Fresh herbs
  • 2 tablespoons Parsley Fresh herbs
  • 1/2 cup Greek Yogurt Adds creaminess
  • 2 tablespoons Lemon Juice Fresh juice for acidity
  • 1 tablespoon Water Adjust dressing consistency
  • 1/4 cup Pistachios Bring crunch to the salad
  • 1/4 cup Parmesan Cheese Omit for a dairy-free version

Equipment

  • medium saucepan
  • large skillet
  • Food Processor
  • fine mesh strainer
  • Mixing bowl

Method
 

Cooking Steps
  1. Cook the bulgur wheat in a medium saucepan of boiling salted water for about 10 minutes until tender. Drain and set aside to cool.
  2. Heat olive oil in a large skillet over medium-high heat. Add asparagus and sauté for about 5 minutes until tender-crisp. Then add peas and cook for another 2-3 minutes.
  3. In a food processor, blend avocado, chives, parsley, Greek yogurt, lemon juice, and salt until smooth. Add water if needed for desired consistency.
  4. In a large bowl, combine cooked bulgur with sautéed vegetables. Fold in pistachios and sprinkle with Parmesan if desired. Toss to combine.
  5. Serve the salad drizzled with dressing or on the side for personal preference.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 30gProtein: 8gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 9gCholesterol: 5mgSodium: 200mgPotassium: 600mgFiber: 6gSugar: 2gVitamin A: 700IUVitamin C: 20mgCalcium: 80mgIron: 2mg

Notes

Store in an airtight container for up to 5 days. Keep dressing separate until ready to serve for maximum freshness.

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