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Bulghur Wheat and Edamame Bean Salad

Bulghur Wheat and Edamame Bean Salad

serving size icon
10 mins + 15 mins
serving size icon
Serves 2
Dairy Free Dairy Free
 Low Sugar Low Sugar
 Vegetarian Vegetarian
 Vegan Vegan

Ingredients

  • 2 cups water
  • 1 cup bulghur wheat
  • 1 cup frozen edamame beans, removed from pods
  • 1 Lebanese cucumber, thinly sliced
  • 1/2 cup walnuts, chopped and toasted
  • 2 tomatoes, diced
  • Extra soy sauce, to serve

Citrus dressing

  • Juice of 1 orange
  • Juice of 1 lemon
  • 2 Tbsp soy sauce
  • 1 tsp brown sugar
  • 1/2 tsp sesame oil

Method

1. In a saucepan, bring 1 cup of water to the boil and add bulghur wheat. Cover and cook for 8-10 minutes. Remove from heat and stand for 3-4 minutes, then fluff with a fork. Transfer to a large bowl.

2. In a medium saucepan, heat the remaining cup of water. Add the edamame beans and simmer for 3 minutes. Drain.

3. Add the cooked edamame and remaining ingredients to the bulghur wheat. Whisk together the dressing ingredients and pour over the salad. Toss together and serve.

Tip:

Bulghur wheat is easy to prepare and a great way to increase your whole grain intake. You can replace the edamame beans with peas, broad beans or snow peas if you wish.

PER SERVE

• Energy 2740Kj • Protein 24g • Total Fat 32g • Saturated Fat 3g • Carbohydrates 60g • Sugars 20g • Sodium 1083mg

Dietary and nutritional info supplied by NZ Nutrition foundation

MEAL INGREDIENTS

Qty Price
Countdown Water Still Spring $0.90 ea
$0.90 ea
Ceres Organics Bulghur Wheat Organic $4.99 ea
$4.99 ea
Mamasan Edamame Beans Soy $3.59 ea
$3.59 ea
Fresh Produce Cucumbers Lebanese $2.49 ea
$2.49 ea
Countdown Walnuts Halves & Pieces $12.00 ea
$12.00 ea
Fresh Produce Tomatoes Nz $13.99 kg
$13.99 kg
Kikkoman Soy Sauce $5.49 ea
$5.49 ea
Fresh Produce Oranges Navel $3.00 kg
$3.00 kg
Fresh Produce Lemons $5.00 kg
$5.00 kg
Kikkoman Soy Sauce $4.00 ea club price $4.49 non club member
$4.00 ea club price $4.49 non club member
Countdown Brown Sugar $1.40 ea
$1.40 ea
Harvest Sesame Oil $6.60 ea
$6.60 ea