Bulgur & Butter Bean Salad

5.0
(1)
Add your rating & review

The pleasantly sweet-and-sour pomegranate molasses in the tangy vinaigrette here is made by reducing pomegranate juice into a syrup. Look for it at well-stocked grocery stores and Middle Eastern markets.

By
Alanna Lipson
Alanna Lipson

Alanna Lipson is a food writer, food stylist and recipe developer whose work has appeared in EatingWell, Style at Home, ParentsCanada, Toronto Life, the Toronto Star and Baked. Alanna has worked as food editor for Canadian Living, food stylist and photographer for McCormick Canada and in communications for the Ontario Culinary Tourism Alliance. Alanna is currently lead recipe developer at Chefs Plate.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Bulgur & Butter Bean Salad with Pomegranate Molasses Vinaigrette
Photo: Eva Kolenko
Active Time:
20 mins
Total Time:
1 hr 20 mins
Servings:
8
Nutrition Profile:
Nut-Free Dairy-Free Soy-Free High-Fiber Vegan Vegetarian Egg-Free Low-Calorie
Jump to Nutrition Facts
Cook Mode (Keep screen awake)

Ingredients

  • 1 ¾ cups water

  • 1 cup bulgur

  • ¾ teaspoon salt, divided

  • ¼ cup lemon juice

  • ¼ cup extra-virgin olive oil

  • 2 tablespoons pomegranate molasses or balsamic glaze

  • ¼ teaspoon ground pepper

  • 1 medium shallot, thinly sliced

  • 3 medium tomatoes, cut into 1/2-inch wedges

  • 1 15-ounce can no-salt-added butter beans, rinsed

  • ½ medium English cucumber, halved and diced

  • 1 cup chopped fresh parsley, divided

  • ½ cup chopped fresh mint, divided

Directions

  1. Bring water to a boil in a medium saucepan over high heat. Stir in bulgur and 1/2 teaspoon salt. Cover, reduce heat to maintain a simmer and cook until the liquid is absorbed, 12 to 15 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork and let cool for 5 minutes.

  2. Meanwhile, whisk lemon juice, oil, pomegranate molasses (or balsamic glaze), pepper and the remaining 1/4 teaspoon salt in a large bowl. Stir in shallot. Add the bulgur, tomatoes, beans, cucumber, 3/4 cup parsley and 1/4 cup mint and stir to combine. Let stand at room temperature for 1 hour or refrigerate for up to 1 day.

  3. Serve at room temperature topped with the remaining 1/4 cup each mint and parsley.

To make ahead

Refrigerate for up to 1 day.

Originally appeared: EatingWell Magazine, June 2021

Nutrition Facts (per serving)

196 Calories
7g Fat
30g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 8
Serving Size about 3/4 cup
Calories 196
% Daily Value *
Total Carbohydrate 30g 11%
Dietary Fiber 5g 18%
Total Sugars 2g
Protein 5g 10%
Total Fat 7g 9%
Saturated Fat 1g 5%
Vitamin A 1190IU 24%
Sodium 327mg 14%
Potassium 439mg 9%

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.

Related Articles

8111921.jpg
Freekeh Tabbouleh with Kale & Cannellini Beans
50 mins
Orange-Mint Freekeh Salad with Lima Beans
Orange-Mint Freekeh Salad with Lima Beans
25 mins
Parsley tabbouleh in a light blue bowl
Parsley Tabbouleh
40 mins
5678284.jpg
Pumpkin Kibbeh (Kebbet Laa'tin)
3 hrs
3757748.jpg
Summer Succotash Salad
1 hr 40 mins
6077756.jpg
Caribbean Couscous Salad
35 mins
3756017.jpg
Bulgur with Ginger & Orange
40 mins
5456923.jpg
Corn and Green Bean Salad
1 hr 25 mins
5551222.jpg
Italian White Bean Salad
15 mins
3757067.jpg
Fresh Herb & Lemon Bulgur Pilaf
50 mins
5420626.jpg
Green Machine Salad
20 mins
3758074.jpg
Vegetarian Quinoa & Squash Casserole
1 hr 20 mins
5420624.jpg
Power Greens Salad with Kale & Brussels Sprouts
20 mins
4550449.jpg
Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing
10 mins
Grain Bowl with Chickpeas & Cauliflower
Grain Bowl with Chickpeas & Cauliflower
25 mins
3758640.jpg
Italian Marinated Vegetable Salad
1 hr 15 mins