Nicoise-Style Bulgur Salad

This Nicoise-style bulgur salad offers a hearty and wholesome twist on the classic French dish. By swapping rice for nutty bulgur wheat, you get a satisfying texture that holds up beautifully to bold flavors. The salad features tender-crisp green beans, creamy hard-boiled eggs, and a bright, tangy vinaigrette that ties everything together. It&# 226;ÂÂs an excellent choice for a light summer lunch, a picnic side, or a quick weeknight dinner. Packed with fiber and protein, this dish is both nutritious and delicious. The combination of earthy grains and fresh vegetables creates a balanced meal that is easy to prepare and always well-received.

Cooking Method: Boiling, Sautéing

Cuisine: Global

Courses: Salads

Difficulty: Intermediate

Servings: 4

Calories: 140.6

Dietary: Vegetarian

Description

This Nicoise-style bulgur salad offers a hearty and wholesome twist on the classic French dish. By swapping rice for nutty bulgur wheat, you get a satisfying texture that holds up beautifully to bold flavors. The salad features tender-crisp green beans, creamy hard-boiled eggs, and a bright, tangy vinaigrette that ties everything together. It&# 226;ÂÂs an excellent choice for a light summer lunch, a picnic side, or a quick weeknight dinner. Packed with fiber and protein, this dish is both nutritious and delicious. The combination of earthy grains and fresh vegetables creates a balanced meal that is easy to prepare and always well-received.

Ingredients

3 lg Eggs Vinaigrette (recipe follows)
2 teaspoons Vegetable oil
1/2 lbs Green beans, tips and
2 cloves Garlic, finely -strings removed if

Directions

1
Bring a pot of salted water to a boil and cook the bulgur wheat according to package directions until tender; drain and rinse with cold water to stop cooking.
2
Hard-boil the eggs by placing them in a saucepan of cold water, bringing to a boil, removing from heat, and letting sit for 12 minutes; peel and slice once cooled.
3
Trim the ends off the green beans and blanch them in boiling water for 2-3 minutes until crisp-tender; immediately transfer to an ice bath to retain color.
4
In a small bowl, whisk together the vegetable oil, finely minced garlic, and vinaigrette ingredients to create a smooth dressing.
5
Combine the cooled bulgur, blanched green beans, and sliced eggs in a large mixing bowl.
6
Pour the vinaigrette over the salad and toss gently to coat all ingredients evenly.
7
Taste and adjust seasoning with salt and pepper if needed before serving.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 140.6kcal

% Daily Value *
Total Fat 10.8g17%
Saturated Fat 2.9g15%
Cholesterol 279.8mg94%
Sodium 93.3mg4%
Total Carbohydrate 1.3g1%
Dietary Fiber 0.0g0%
Sugars 0.8g
Protein 9.8g20%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. The flavors meld nicely, making it even better the next day.

Substitutions: For a vegan version, omit the eggs and add chickpeas or white beans for extra protein. You can also swap bulgur for quinoa or couscous.

Tips: Ensure the bulgur is completely cooled before dressing to prevent it from becoming mushy. Blanching the green beans ensures they stay vibrant and crisp.

Variations: Add canned tuna or salmon for a more traditional Nicoise experience, or include cherry tomatoes and olives for extra Mediterranean flair.

Keywords: bulgur, salad, nicoise, green beans, eggs, vinaigrette, healthy, lunch, vegetarian, grain bowl, summer, picnic, whole wheat, protein, easy, french, side dish, meal prep, fresh, light

Read it online: https://www.chefs-mate.com/recipe/nicoise-style-bulgur-salad-country-living/

Nicoise-Style Bulgur Salad – Country Living

Nutrition Facts