Asparagus, bulgar and dried cherry salad with spiced dressing
Serves: 8
Time to make: 25 mins
Total cost: $19.68 / $2.46 per serve
(at time of publication)
Ingredients
- 1 cup bulgar (cracked wheat)
- 3 bunches (750g) asparagus, trimmed, cut in 3cm lengths
- 2 ½ cups green beans, trimmed, cut in 3cm lengths
- ¼ cup chopped chives
- 100g baby spinach
- ¼ cup dried cherries
- ¼ cup sunflower seeds, lightly toasted
- 2 tablespoons fresh orange juice
- 1 tablespoon white balsamic vinegar
- 1 teaspoon garam masala
- 1 tablespoon olive oil
Instructions
1 Place bulgar in a large heatproof bowl, cover with boiling water and soak for 5 minutes. Drain well, pressing excess water out with the back of a spoon. Transfer bulgar to a large bowl.
2 Steam or boil asparagus and beans for 2 minutes or until just tender. Drain and refresh under cold running water then drain again.
3 Add the vegetables, chives, spinach, cherries and sunflower seeds to the bowl with the bulgar. Whisk orange juice, white balsamic, garam masala and olive oil in a small jug. Pour dressing over salad, toss gently to combine and serve.
Variations
- Make it gluten free: Use quinoa instead of bulgar and check garam masala is gluten free.
- Can’t find dried cherries? You can use dried cranberries or blueberries instead.
Nutrition Info (per serve)
-
Calories 180cal
-
Kilojoules 760kJ
-
Protein 7g
-
Total fat 5g
-
–Saturated fat 1g
-
Carbohydrates 25g
-
–Sugars 7g
-
Dietary fibre 8g
-
Sodium 20mg
-
Calcium 70mg
-
Iron 2mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
