Sunday, January 6, 2013

Wholesome 3 Bean Salad

In an effort to eat healthier, I'm trying to come up with side dishes and snacks using healthy ingredients that are low sodium, low fat, and low sugar, but taste great. It hasn't been easy. However, I think I hit the mark on this one! This recipe I created calls for bulgar wheat, which is an awesome vitamin and protein packed grain. I use the Bobs Red Mill brand, but feel free to use whatever you like.

Wholesome 3 Bean Salad
1 can low sodium (or salt free) green and wax bean mix, or 1 1/2 cups steamed fresh and cooled
1 can low sodium (or salt free) garbanzo beans (chick peas)
1/2 medium red onion, minced fine
3 cloves garlic (or less to your taste - 3 makes it spicy), minced or grated fine
3 green onions, chopped fine
1 fresh lemon, juiced
1/4 cup red wine vinegar
2 tbsp light olive oil
1/2 tsp salt
1 cup raw bulgar wheat, cooked and cooled according to package directions

In a large plastic or glass bowl mix together the first 9 ingredients (up to the bulgar). Toss together until everything is well coated. Add the bulgar to the bowl and gently fold until combined. Eat at room temperature or cool. Store in the fridge.