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Beneficial Bulgur, Tomato & Edamame Salad

Tomato, edamame, and bulgur saladBulgur wheat is incredibly wholesome and tastes equally incredible when tossed in a salad or featured as the main ingredient in a pilaf.

A great source of protein and dietary fiber, this salad combines ingredients that have been known to lower your risk of heart disease and certain cancers.

Vitamin C from the lemon juice contributes to iron absorption and immune system health. You can also substitute the edamame with fava beans if you prefer a non-soy protein source.

Meat eaters can easily pair this salad with chicken or shrimp as a main dish or on the salad itself for greater sustenance. Also recommended to serve with a whole wheat pita and lemon hummus.

Enjoy the benefits of bulgur wheat, an ancient, Middle Eastern grain made from precooked wheat berries. Bulgur is a great rice substitute, as it contains more nutrients and fiber, and its also a low glycemic index food. Foods such as rice and potatoes are high glycemic, and conversely, low glycemic foods like bulgur are better for you as they cause far less significant fluctuations in blood glucose and insulin levels.

The following salad recipe serves 4 people.


What You Need

  • 6 cherry tomatoes, sliced into four
  • 1 cup edamame or fava beans
  • 1 cup green onions, chopped
  • 1 lemon
  • 1 cup bulgur wheat, uncooked
  • 1 tbsp dill, chopped
  • 1 tbsp parsley, chopped
  • Olive oil
  • Salt and pepper to taste


How to Prepare

  1. Place the bulgur in a large bowl and stir in 1 cup hot water. Cover and let sit for 1 hour so bulgur becomes tender.
  2. If edamame are frozen, add water and beans to a saucepan on medium heat. Drain.
  3. Place tomato slices, green onions, parsley, dill, bulgur, edamame, juice from 1 lemon, salt and pepper, and olive oil in a large bowl and mix. Serve chilled.







1. My Organic Recipes. Edamame Tomatoes Salad with Bulgur Recipe.

2. Image: thethriftycrafter.

3. NY Times. The Benefits of Bulgur.