CAJUN BULGUR SALAD WITH KIDNEY BEANS

Cajun Bulgur Salad With Kidney Beans image

Provided by Dr. Jenny

Categories Grains

Time 55m

Yield 3-4 serving(s)

Number Of Ingredients 13

1 cup bulgur, uncooked (or 3 cups cooked)
1/2 cup corn kernel (fresh or frozen)
1 (14 ounce) can red kidney beans, rinsed and drained
1/2 green pepper, diced small (about 1/2 cup diced)
2 stalks celery, diced small (about 1/2 cup diced)
1/2 cup chopped parsley
1 shallot, chopped small (about 1/3 cup chopped)
3 tablespoons apple cider vinegar
1 tablespoon cajun seasoning
1/2 teaspoon smoked paprika
1/2 teaspoon salt
generous amount fresh ground black pepper
2 tablespoons canola oil (or other neutral-tasting oil like grapeseed, sunflower or safflower)

Steps:

To cook the bulgur, boil 2 cups water. Add the bulgur, reduce the heat to low and cover. After 5 minutes, turn the heat off. Let the bulgur sit for 25 more minutes, covered, or until the bulgur has absorbed all the water. Fluff with a fork and let cool for 20 minutes.
In a small bowl, combine the shallot, vinegar, Cajun spice blend, smoked paprika, salt and pepper. Stir to combine. Mix in the canola oil. Taste the dressing and adjust seasonings if desired.
Bring 1/2 cup of water to a boil in a small pot and simmer the corn for about 3 minutes. Drain.
Combine the bulgur and the corn in a large bowl with the kidney beans, green pepper, celery, and parsley. Pour the dressing on the bulgur mixture and mix well. Serve cold or at room temperature.

Nutrition Facts : Calories 479.4, Fat 11.2, SaturatedFat 1, Sodium 429.1, Carbohydrate 80.8, Fiber 20.9, Sugar 1.8, Protein 19.7