An easy and colourful salad full of contrasting flavours. If you like grains and haven’t tried bulgur (bulgar, bulghur, burghul – all are considered correct!), you should – you will love it! In a nutshell – it taste delicious and is simple to prepare.
Bulgur is a cracked wheat grain that has been steamed whole, dried and cracked. It has a nutty flavour and a chewy texture. Since the grain is pre-cooked it takes minutes to get ready – it only needs soaking – and because its a whole grain – according to various internet sources- high in nutrients and fibre and low in fat, so good for you as well.
Bulgur is commonly found in Middle Eastern dishes. It is the grain sprinkled into tabbouleh and one of the principle ingredients in kibbeh, a dish made with ground meat and spices. It can also be thrown into soups or stews or served as a pilaff. Bulgur is sold in various grinds. I generally buy the medium or coarse grind. Bulgar can be found in natural food stores or shops specialising in middle eastern foods or in Paris, you will probably find it at the local Monoprix.
Ripe peaches would be too soft for this salad as they would quickly turn to mush when tossed with the other ingredients. Instead I like to use firm fruit that I peel, cube and quickly sautéed in olive oil. The cooking brings out all the tangy, peachy flavours and softens the texture, but the cubes keep their shape so they don’t get lost in the salad.
Bulgur wheat salad with black beans and peaches, lime vinaigretteAuto Draft
Ingredients
- Serves 6
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- 1 cup (170 g) medium or coarse grain bulgur
- 2 firm peaches (or nectarines)
- 1 tablespoon olive oil
- 1 cup (1ounce/25 g) flat leaf parsley (or a mix of parsley and cilantro), chopped
- 1/4 ounce (7 g) fresh dill, chopped
- 1/4 ounce (7 g) fresh chives, chopped
- 1 cup (170 g) cooked black beans, drained (and rinsed if using canned)
- 2 scallions, finely chopped
- salt and pepper
- 3 cups baby spinach leaves
- Lime vinaigrette:
- Juice and zest of 2 limes
- 1 tablespoon rice wine vinegar (or white wine vinegar)
- 1/2 teaspoon salt
- 1/2 teaspoon sugar
- Freshly ground pepper
- 3 tablespoons olive oil
Instructions
- Place bulgar in a medium size bowl and add enough boiling water to cover the surface of the grains by at least 2 inches. (its about a 3 to 1 ratio) Let the bulgar soak for 10 to 15 minutes, just until tender. Drain and spread the grains out on a tea towel to air dry while you prepare the rest of the ingredients.
- Peel and dice the peaches into 1 inch cubes. Heat 1 tablespoon of olive oil in a sauté pan. When hot, add the cubes and sauté until the fruit softens and they loose their raw look, about 1 to 2 minutes, but not more. Season with salt and pepper and set aside.
- For the vinaigrette, combine the lime juice, zest, vinegar, sugar, salt and pepper in a small bowl and whisk until sugar and salt have dissolved. Add the olive oil and whisk to combine, set aside.
- Put the bulgur, chopped herbs, black beans and scallions in a salad bowl. Add the sautéed peaches and 3/4’s of the vinaigrette and toss to combine. Taste and add more vinaigrette if necessary. The salad can hold for several hours at this point - the flavours will only improve. Just before serving, toss the spinach leaves into the salad, or dress the leaves separately and use as a garnish.
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https://www.charlottepuckette.com/recipes/salads/bulgur-wheat-salad-with-black-beans-and-peaches-lime-vinaigrette/
