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Lilly’s Table

 
 
Orange Tahini Roasted Pear, Sweet Potato & Kale Salad
© Lillys-Table.com Photo of Fig & Feta Bulgur Salad
 

Tags: Nut Free vegetarian Vegan Dairy Free Gluten-Free

  • Hard
  • Medium
  • Easy

Prep
Difficulty
Easy

30 mins

Time
Estimate
30 mins

Icon Heart Healthy

Gluten
Free?
No

Winter

Typical
Season
Winter

Nutrition Info

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Protein

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Carbs

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Fats

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Vegetables

Recipe Detail

Winter

Fig & Feta Bulgur Salad

from Fig & Feta Bulghur and Orange Tahini Sweet Potato Salad, the Week of December 4, 2016.
View the previous recipe for this meal.

Fruit and beans come together as little gems in a balsamic kissed bulgur salad. The simple bulgur grain is partially cooked, which makes it especially easy for creating quick grain based salads such as this and the more traditional tabbouleh. You certainly can substitute a different grain such as quinoa and millet which are both gluten-free and excellent options. Substitute your favorite salty, roasted nuts such as walnuts for the feta cheese to make this vegan and dairy-free.

Ingredients

  • 1 cup bulgur
  • 1 teaspoon salt, divided
  • ½ cup dried fig, stems trimmed
  • 1½ cup water, boiling
  • ½ cup feta cheese, (about 3 ounces) or salty crumbled walnuts instead to make it vegan
  • 1 pear, chopped
  • 1½ cup arugula, or your favorite baby green
  • 1 cup garbanzo beans, drained or freshly cooked
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon dijon mustard
  • ½ tablespoon honey, optional
  • ¼ cup extra-virgin olive oil

Serving Size: 6 People

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Preparation Instructions

Place the bulgur in a medium sized bowl with half of the salt and the chopped figs in a small dish. Pour about a third of the boiling water in the recipe over the figs and pour the remaining boiling water over the bulgur. Cover each dish with a lid or even a plate on top.

Allow the figs to steam for 10 minutes and the bulgur for about 20 minutes. (Each can steam longer if you have time)

Meanwhile, prepare the remaining ingredients: chop the pear into a small dice, wash and dry the arugula or other baby greens and drain the garbanzo beans.

Whisk together the vinegar, dijon, honey and the remaining salt. Drain the figs in a strainer over the bowl to add the fig soaking liquid to the dressing. Reserve the plumped figs.

Slowly drizzle in the olive oil while whisking rapidly. Fold in the pears, figs, and feta. When the bulgur is done steaming and is tender, but chewy to the bite, fold it in with the dressing and other salad ingredients.

Add the arugula or baby greens at the last minute or you can even serve the bulgur salad on top of the greens.