Bulgur and Mung Bean Salad
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When it comes to healthy eating, we often think of boring salads or bland grains, but this Bulgur and Mung Bean Salad breaks all the stereotypes. Packed with protein, fiber, and vibrant flavors, this dish is as satisfying as it is nutritious. Whether you’re looking for a light lunch, a refreshing side, or a crowd-pleaser for a gathering, this recipe has got you covered.
Why You’ll Love This Bulgur and Mung Bean Salad
- Quick and Easy: With minimal prep and a straightforward cooking process, this salad is perfect for busy days.
- Nutritional Powerhouse: Mung beans provide a protein punch, while bulgur adds fiber and a pleasant chewiness. Add in fresh vegetables and herbs, and you’ve got a meal that’s both wholesome and delicious.
- Versatile: Enjoy it as a standalone dish, pair it with grilled proteins, or serve it as a side at your next potluck.
- Vegan and Customizable: This salad is plant-based, but you can easily adjust it to suit your preferences. Swap out herbs, add a handful of nuts, or sprinkle in some feta cheese for variety.
Tips for Success
- Soaking Mung Beans: Don’t skip the overnight soak! It reduces cooking time and improves their texture.
- Customize It: Add roasted nuts, your favorite vegetables or even avocado for extra flair.
- Meal Prep Friendly: This salad holds up well in the fridge for up to 3 days. Store it in an airtight container for a quick grab-and-go meal.
Health Benefits
This salad isn’t just delicious; it’s also packed with health benefits:
- Rich in Protein and Fiber: Mung beans and bulgur are excellent sources of plant-based protein and fiber, helping to keep you full longer and support digestive health.
- Heart-Healthy: The olive oil in the dressing provides healthy monounsaturated fats, which are known to support cardiovascular health.
- Rich in Antioxidants and healthy fats: Fresh dill, and sunflower seeds are loaded with antioxidants and healthy fats, which help fight inflammation.
- Low in Calories: Despite being filling, this salad is relatively low in calories, making it a great option for weight management.
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Bulgur and Mung Bean Salad
When it comes to healthy eating, we often think of boring salads or bland grains, but this Bulgur and Mung Bean Salad breaks all the stereotypes. Packed with protein, fiber, and vibrant flavors, this dish is as satisfying as it is nutritious. Whether you're looking for a light lunch, a refreshing side, or a crowd-pleaser for a gathering, this recipe has got you covered.
Ingredients
- 1 cup fine bulgur wheat
- 1½ cup water
- 1 cup mung beans soaked overnight
- 1 large carrot grated
- ¾ cup sunflower seeds toasted
- 2 pickled cucumbers chopped into small cubes
- 1 roasted red bell pepper (jarred) chopped into cubes
- 1 small red onion finelly chopped
- ⅓ cup chopped spring onion
- ⅓ cup chopped fresh dill
Dressing
- 2 tsp dijon mustard
- 1 tbsp olive oil
- 1 tbsp maple syrup
- 2 tbsp balsamic vinegar
- ½ tbsp sumac
- salt to taste
Instructions
- Start by placing the bulgur in a heatproof bowl. Pour 1 1/2 cups of boiling water over it, cover, and let it sit for 15 minutes. Once the water is absorbed, fluff the bulgur with a fork and allow it to cool.
- After soaking the mung beans overnight, rinse them thoroughly and cook in boiling water for 20-25 minutes or until tender. Drain and set aside to cool.
- Chop all the vegetbales, grate the carrot and toast the sunflower seeds in a dry pan.
- In a small bowl, whisk together olive oil, dijon mustard, balsamic vinegar, maple syrup, sumac and salt. Adjust seasoning to your taste.
- In a large mixing bowl, combine the cooled bulgur, mung beans, diced vegetables, toasted sunflower seeds and fresh herbs. Toss everything together to mix evenly.
- Pour the dressing over the salad and toss gently to coat all the ingredients. Serve it and enjoy!
I sort of made this this evening. I didn’t have mung beans, so I used chickpeas. And I used white onion and some pickled red onion, and I had some very light and crisp refrigerator pickles I made a few days ago. Basically I winged it with what I had and it was very good! And I never would have made it if you hadn’t shared this recipe. Maybe next time I’ll be able to make it closer to the original. Thank you!
That’s what I love about salads, you can switch the ingredients of what you have on hand, and it almost always turns out good! The best part is the dressing which wraps all the ingredients together! Thank you for sharing your version! 😊