Blueberries and other berries are a staple of our Pacific Northwest. When paired with other fresh, wholesome ingredients, well, it just doesn’t get any better than that. Bulgur is a whole grain and as such has a lower glycemic index so it makes you feel good as well as providing important minerals and nutrients including protein. This recipe uses cracked wheat or a fine grain bulgur for ease of cooking. I normally prefer a coarser grain bulgur which does need to actually be simmered to cook properly. You could also use other berries of your choosing.
Blueberry Bulgur Salad
- 1 cup bulgur or cracked wheat
- 1 1/2 cups boiling water
- 1/4 cup fresh lemon juice
- 1 teaspoon honey
- 1 teaspoon whole grain mustard
- 1/4 cup olive oil
- freshly ground black pepper
- 1 pint blueberries
- 1/2 cup chopped fresh parsley
- 1/4 cup chopped fresh mint
- 1/2 cup chopped toasted walnuts
- 1 cup halved cherry tomatoes
Combine the bulgur with the boiling water. Cover and let stand until tender, 30 minutes. Drain any excess water and fluff grains with a fork.
In a small bowl, whisk together lemon juice, honey, mustard, and olive oil. Season with salt and pepper.
In a serving bowl, combine drained bulgur, blueberries, parsley, mint, walnuts, and tomatoes. Toss with the dressing. Cover bowl and refrigerate at least one hour to allow flavors to mature.
Serves 4 to 6.