Edamame and bulgur wheat salad

28 May 2021

This vegan dish is a great option for lunch but can also double up as a side dish for a summer BBQ.

Nutritional highlights

This dish provides you with a huge serving of fibre which is important for our digestive health as well as having links to reducing our risk of metabolic diseases such as Type 2 diabetes and heart disease. Edamame are rich in folate (vitamin B9) which is important for energy production due to the role it plays in making red blood cells.

Ingredients list

(Makes 4 servings)
Preparation Time: 15 minutes 
Cooking Time: 15 minutes

  • 350g Edamame
  • 200g Bulgur Wheat
  • 6 spring onions
  • 150g radishes
  • 1 cucumber, deseeded
  • 100g pomegranate seeds
  • 80g flaked almonds
  • Handful mint
  • Handful parsley
  • Juice and zest of 1 lemon
  • 2 tbsp olive oil

Method

If you're using frozen edamame beans, place them in a bowl and cover with boiling water for one minute before draining. 

Cook the bulgur wheat according to packet instructions. Once cooked, put into a large bowl and allow to cool.

While the bulgur wheat is cooking, finely slice the spring onions and radishes. Cut the cucumber in half and remove the seeds to prevent the salad from becoming soggy, and then cut into small cubes. Finely chop the mint and parsley and juice and zest the lemon.

Mix the edamame, bulgur wheat, spring onions, radishes, mint, parsley, lemon juice, lemon zest and the olive oil into a bowl and combine.

Top with the pomegranate seeds and flaked almonds to serve.

Calories: 480 Fat: 18.2 Saturates: 2.3 Total Sugar:  Salt: 0.2