Bulgur Black Bean Summer Fruit Salad
Brighten your summer meals with this vibrant and refreshing Bulgur Black Bean Summer Fruit Salad! This wholesome recipe combines fluffy bulgur, protein-packed black beans, and juicy peaches or nectarines with bursts of fresh blueberries for a delightful sweet and savory balance. Chopped mint and a zesty lime dressing, lightly sweetened with optional honey, add a layer of irresistible freshness to every bite. Ready in just 35 minutes, this salad is the perfect choice for a light lunch, picnic side dish, or healthy potluck offering. Packed with fiber, antioxidants, and bold seasonal flavors, this dish is as nutritious as it is delicious.
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Ingredients
- 1 cup bulgur
- 2 cups water
- 1 cup black beans (cooked or canned, rinsed and drained)
- 1 medium peach or nectarine (diced)
- 0.5 cup blueberries
- 2 tablespoons fresh mint (chopped)
- 2 tablespoons fresh lime juice
- 1 tablespoon olive oil
- 1 teaspoon honey (optional for added sweetness)
- 0.25 teaspoon salt
- 0.25 teaspoon ground black pepper
Directions
Step 1
Rinse the bulgur under cold water in a fine mesh strainer and transfer it to a medium saucepan.
Step 2
Add 2 cups of water to the saucepan and bring to a boil over medium-high heat.
Step 3
Once boiling, reduce the heat to low, cover with a lid, and let the bulgur simmer for 10-12 minutes, or until tender and the water is absorbed.
Step 4
Remove the saucepan from the heat and let it sit, covered, for 5 minutes. Fluff the bulgur with a fork and let it cool completely.
Step 5
In a large mixing bowl, combine the cooked and cooled bulgur, black beans, diced peach or nectarine, blueberries, and chopped fresh mint.
Step 6
In a small bowl, whisk together the lime juice, olive oil, honey, salt, and ground black pepper to make the dressing.
Step 7
Pour the dressing over the bulgur mixture and toss gently to combine, ensuring all the ingredients are evenly coated.
Step 8
Taste and adjust seasoning if needed, adding more lime juice or a pinch of salt as desired.
Step 9
Serve immediately or refrigerate for 30 minutes to let the flavors meld together. Garnish with additional mint leaves before serving, if desired.
Nutrition Facts
| Serving size | (1143.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 589.3 |
| Total Fat 16.4g | 0% |
| Saturated Fat 2.4g | 0% |
| Polyunsaturated Fat 1.5g | |
| Cholesterol 0mg | 0% |
| Sodium 1355.6mg | 0% |
| Total Carbohydrate 97.1g | 0% |
| Dietary Fiber 25.5g | 0% |
| Total Sugars 26.5g | |
| Protein 20.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 158.6mg | 0% |
| Iron 6.4mg | 0% |
| Potassium 1016.7mg | 0% |
Source of Calories