Ingredients
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1 cup bulgur
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¾ teaspoon salt, divided
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1 cup boiling water
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2 medium zucchini, cut lengthwise into 1/2-inch-thick slabs
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2 sweet onions, such as Vidalia, cut into 1/2-inch-thick rounds
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3 large portobello mushroom caps, wiped clean
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2 cups cherry tomatoes
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3 tablespoons extra-virgin olive oil, divided
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Freshly ground pepper, to taste
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¼ cup chopped walnuts
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3 tablespoons lemon juice
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½ cup chopped fresh parsley
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½ cup chopped fresh mint
Directions
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Place bulgur and 1/2 teaspoon salt in a large bowl. Add boiling water and stir. Cover with plastic wrap and let soak until tender and liquid has been absorbed, about 30 minutes.
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Meanwhile, preheat grill to medium-high. Place a fine-mesh nonstick grill topper on the grill to heat.
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Place zucchini, onions, portobellos and tomatoes in a single layer on a baking sheet. Brush both sides with 1 tablespoon oil and sprinkle with remaining 1/4 teaspoon salt and pepper. Working in batches, grill the vegetables until tender, turning once or twice. Allow 8 to 10 minutes for zucchini and onions, 6 to 8 minutes for mushrooms, and 2 to 3 minutes for tomatoes.
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Toast walnuts in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 3 minutes. When the vegetables are cool enough to handle, coarsely chop the zucchini, onions and mushrooms. Cut the tomatoes in half.
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When the bulgur is tender, add the remaining 2 tablespoons oil, lemon juice, parsley and mint; toss to mix. Add the vegetables and toss. Sprinkle with walnuts.
Tips
Make Ahead Tip: The salad will keep at room temperature for up to 1 hour.
DIY grill basket: It's best to use a grill basket when grilling small ingredients so they don't fall into the fire. If you don't have one, fold a 24-inch-long piece of heavy-duty foil in half and crimp up the edges to create a lip; this “basket” will prevent the food from sliding off the grates.
Nutrition Facts (per serving)
175 | Calories |
9g | Fat |
21g | Carbs |
5g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 8 | |
Serving Size about 1 cup | |
Calories 175 | |
% Daily Value * | |
Total Carbohydrate 21g | 8% |
Dietary Fiber 5g | 16% |
Total Sugars 4g | |
Protein 5g | 10% |
Total Fat 9g | 12% |
Saturated Fat 1g | 6% |
Vitamin A 974IU | 19% |
Vitamin C 25mg | 28% |
Folate 50mcg | 13% |
Sodium 234mg | 10% |
Calcium 49mg | 4% |
Iron 2mg | 11% |
Magnesium 61mg | 15% |
Potassium 463mg | 10% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.