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The Washington Post

Bulgur, Vegetable and Watercress Salad

Bulgur, Vegetable and Watercress Salad 6.000

Deb Lindsey for The Washington Post; tableware from Crate and Barrel

No Cook Weeknight Vegetarian Jul 16, 2014

This cool, refreshing grain-based salad, enlivened with a sesame-miso dressing, comes together quickly -- and without heating up your kitchen.

Make Ahead: The bulgur needs at least 90 minutes to absorb the broth or water and can be refrigerated overnight. The salad can be refrigerated, without the dressing or the avocado, for up to 5 days. Dress the salad and add the avocado just before serving. The sesame-miso dressing can be refrigerated for up to 2 weeks.


Servings:
6

When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 6 servings

Ingredients
  • 1 cup coarse bulgur (may substitute whole-wheat couscous)
  • 1 cup no-salt-added or homemade vegetable broth or water
  • 3 cups no-salt-added, cooked chickpeas, drained and rinsed
  • 1 medium cucumber, peeled and cut into small dice
  • 1/2 pint cherry or grape tomatoes, each cut in half
  • 1 scallion, trimmed and thinly sliced
  • 1 tablespoon white miso paste
  • 1 tablespoon toasted sesame oil
  • 1/4 cup unseasoned rice vinegar
  • 3 tablespoons vegetable oil
  • 1 tablespoon honey
  • 2 cups fresh watercress leaves
  • Flesh of 1 avocado, cut into cubes

Directions

Combine the bulgur and broth or water in a medium bowl. Cover and let sit for at least 90 minutes at room temperature, or refrigerate overnight. (If using whole-wheat couscous, it will be ready after about 45 minutes but can also refrigerate overnight.) When ready to serve, fluff the bulgur with a fork. Add the chickpeas, cucumber, tomatoes and scallion, and toss to incorporate.

Whisk together the miso, sesame oil, vinegar, vegetable oil and honey in a medium bowl. Pour all but 2 tablespoons over the bulgur mixture and toss to incorporate.

Divide the watercress leaves among salad plates or bowls. Drizzle with the remaining dressing. Mound some of the bulgur mixture on top of each portion, add the avocado and serve.


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Recipe Source

From Food editor Joe Yonan, author of "Eat Your Vegetables: Bold Recipes for the Single Cook" (Ten Speed Press, 2013).

Tested by Joe Yonan.

E-mail questions to the Food Section.

E-mail questions to the Food Section at food@washpost.com.

Avg. Rating (5)

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Nutritional Facts

Calories per serving: 380


% Daily Values*

Total Fat: 17g 26%

Saturated Fat: 2g 10%

Cholesterol: 0mg 0%

Sodium: 150mg 6%

Total Carbohydrates: 50g 17%

Dietary Fiber: 13g 52%

Sugar: 9g

Protein: 12g


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

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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