edamame

This is one big bowl of healthy goodness.

Most people will recognize bulgar from tabbouleh, the middle eastern dish often eaten as an appetizer. As it turns out, bulgar is much more nutritious than rice and couscous because it contains more fiber, vitamins and minerals. Also, it has a better glycemic index than white rice or couscous. I wanted to branch out from my current quinoa frenzy and give bulgar a try…and I’m happy I did. It is very versatile, has a slightly chewy texture and a lovely nutty flavor.

I got the idea for this bulgar salad while flipping through some magazines in a bookstore. For the life of me I can’t remember which magazine it was. I liked the idea of the salad, however, I wanted to bulk it up a bit more so I thought to add steamed broccoli. Anytime I can add broccoli to something, I go for it. It’s common knowledge, for anyone that hasn’t been living under a rock, that broccoli is one of the most healthy, nutritious, anti-cancer foods available today. It is one of the richest vegetable sources of calcium, iron and magnesium and is loaded with vitamins A and C and K. The edamame, tomatoes and fresh herbs contribute to making this salad clean and wholesome.

This dish is quick to assemble, light and refreshing. And at the risk of repeating myself, super healthy. Every time I eat it I feel as if I’m taking a big scrub brush and cleaning my insides of anything harmful.

The salad is a terrific side dish for a piece of grilled chicken or fish. It keeps well in the fridge for a few days and is great served at room temperature, or slightly cool from the fridge. I like to drizzle some olive oil over the leftovers just before serving.

Here’s what you will need to serve 4 as a side dish….

Recipe

1 cup cooked bulgar (follow directions on bag)

2 cups cut up broccoli, steamed until tender but not too soft, cooled

1 pint grape tomatoes, cut in half lengthwise

1 cup frozen edamame, defrosted

1/2 cup scallions, chopped

2 tablespoons dill, chopped

1 cup parsley, chopped

1/4 cup mint, finely chopped

1/4 cup lemon juice

1/4 cup olive oil

1/8 tsp cayenne pepper

salt & pepper to taste

Method

Cook bulgar (boil in water, 2 to 1 ratio, simmer for 15 minutes). Allow to cool. Fluff and separate with a fork.

Steam broccoli, allow to cool.

In a large bowl add the broccoli, tomatoes, scallions, edamame, dill, parsley, mint and bulgar. Stir to combine. In a separate bowl whisk together the lemon juice, olive oil , cayenne pepper and salt (pepper is optional). Pour over the bulgar salad and mix to incorporate. The salad should just glisten with the dressing, it should not be soaked.

It’s as easy as that!

Bulgar Salad With Broccoli

Author: Feasts And Fotos

Ingredients

1 cup cooked bulgar (follow directions on bag)
2 cups cut up broccoli, steamed until tender but not too soft, cooled
1 pint grape tomatoes, cut in half lengthwise
1 cup frozen edamame, defrosted
½ cup scallions, chopped
2 tablespoons dill, chopped
1 cup parsley, chopped
¼ cup mint, finely chopped
¼ cup lemon juice
¼ cup olive oil
⅛ tsp cayenne pepper
salt & pepper to taste

Method

Cook bulgar (boil in water, 2 to 1 ratio, simmer for 15 minutes). Allow to cool. Fluff and separate with a fork.
Steam broccoli, allow to cool.
In a large bowl add the broccoli, tomatoes, scallions, edamame, dill, parsley, mint and bulgar. Stir to combine. In a separate bowl whisk together the lemon juice, olive oil , cayenne pepper and salt (pepper is optional). Pour over the bulgar salad and mix to incorporate. The salad should just glisten with the dressing, it should not be soaked.

I have been making this salmon salad for years, mostly in the summer. Last week I got such a craving for not only some nicer weather, but this salmon dish. I absolutely love it.

Salmon could be expensive these days. Particularly the wild salmon, the kind that is supposed to be more healthy for us. As it turns out, last week I found myself in Flushing, NY for the first time and discovered the many interesting and inexpensive markets there. It’s a fascinating spot, once you walk out of the subway you literally feel as if you have been transported to China or Korea. The markets carry wonderful produce as well as tons of fish! The salmon, although not the wild variety, was calling out to me and I immediately thought I would use it in this salad.

This recipe is adapted from Ina Garten’s Salmon Salad. The main change I made was swapping out the celery for edamame. I’m sure the celery version is great, but I saw an opportunity to use edamame, a soybean, instead. Edamame is a complete protein containing all of the amino acid building blocks. It also provides an antioxidant boost from plant chemicals called isoflavones, is high in protein and fiber and is gluten free. They are so easy to prepare because they are sold frozen, just like frozen corn. All you need to do is defrost! They are so delicious.

This dish is a sinch to make and holds up well in the fridge for a few days. Actually, it gets better as it sits. I find myself snacking on this by the spoonful when I have it on hand. This salad is best served chilled, or at room temperature. You can spoon some onto a mixed green salad, put some into endive spears as an appetizer or just eat it by the spoonful, as I usually do.

Treat yourself to a healthy, low-calorie snack for a change, one filled with healthy Omega 3’s, soy, protein and fiber. You’ll feel a tiny bit better about the impending bikini season. Maybe. Ugh!

Here’s what you will need to serve 4…

Recipe

1 pound cooked salmon, chilled (I use fillets, no bones!)

1 cup frozen edamame, defrosted

1 tablespoon red onion, very small dice

2 tablespoons fresh dill, minced

1 heaping tablespoon capers, drained

1 1/2 tablespoons raspberry wine vinegar

1 1/2 tablespoons olive oil

salt & pepper to taste

Method

Cook the salmon. (I usually just bake it in the oven at 375 for about 20 minutes). Allow to cool completely. Break up salmon into very large chunks, removing skin and of course any bones. Place the salmon in a bowl. Add the edamame, red onion, dill, capers, raspberry vinegar, olive oil, salt and pepper. Mix well and serve chilled.

Salmon and Edamame Salad

Author: Feasts And Fotos

Ingredients

1 pound cooked salmon, chilled (I use fillets, no bones!)
1 cup frozen edamame, defrosted
1 tablespoon red onion, very small dice
2 tablespoons fresh dill, minced
1 heaping tablespoon capers, drained
1½ tablespoons raspberry wine vinegar
1½ tablespoons olive oil
salt & pepper to taste

Method

Cook the salmon. (I usually just bake it in the oven at 375 for about 20 minutes). Allow to cool completely. Break up salmon into very large chunks, removing skin and of course any bones. Place the salmon in a bowl. Add the edamame, red onion, dill, capers, raspberry vinegar, olive oil, salt and pepper. Mix well and serve chilled.