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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Recipe Information
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
Instructions
Rinse the bulgur under cold water in a fine mesh strainer and transfer it to a medium saucepan.
Add 2 cups of water to the saucepan and bring to a boil over medium-high heat.
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.
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.
In a large mixing bowl, combine the cooked and cooled bulgur, black beans, diced peach or nectarine, blueberries, and chopped fresh mint.
In a small bowl, whisk together the lime juice, olive oil, honey, salt, and ground black pepper to make the dressing.
Pour the dressing over the bulgur mixture and toss gently to combine, ensuring all the ingredients are evenly coated.
Taste and adjust seasoning if needed, adding more lime juice or a pinch of salt as desired.
Serve immediately or refrigerate for 30 minutes to let the flavors meld together. Garnish with additional mint leaves before serving, if desired.
Nutrition Facts
Calories |
146 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.0 g | 5% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 204 mg | 9% | |
| Total Carbohydrate | 24.4 g | 9% | |
| Dietary Fiber | 6.3 g | 23% | |
| Total Sugars | 6.6 g | ||
| Protein | 5.2 g | 10% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 38 mg | 3% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 256 mg | 5% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
