Читать книгу 30-Minute Vegetarian - Rose Elliot - Страница 26

Bulgur, Edamame, Pea and Broad Bean Salad with Minted Yoghurt Dressing

This is a wonderfully nutritious main course salad that also tastes fresh and summery with its lovely minty dressing. You can find packets of podded edamame beans, looking rather like frozen peas, in large supermarkets and in health shops. They are in fact young, green soya beans, and are high in protein and other nutrients. Some crisp lettuce leaves, and maybe a salad of summer tomatoes and basil (such as the Mixed Heirloom Tomato Salad), would go really well with this.

Serves 4

200g (7oz) bulgur wheat

400ml (14fl oz) water

100g (3½oz) frozen podded edamame beans, thawed

100g (3½oz) frozen petits pois, thawed

200g (7oz) sugar snap peas, trimmed

150g (5oz) frozen broad beans

6 spring onions, chopped

4 tbsp chopped flat-leaf parsley

2 tbsp extra virgin olive oil

2 tbsp freshly squeezed lemon juice

Salt and black pepper

For the minted yoghurt dressing

300ml (11fl oz) plain yoghurt

2 tbsp chopped mint

1. Put the bulgur wheat into a saucepan with the water. Bring to the boil, put the thawed edamame beans and peas on top, then take off the heat and leave to stand, covered, for 15 minutes, or until the bulgur wheat is fluffy and tender.

2. Meanwhile, cook the sugar snap peas in boiling water until tender, about 3 minutes; remove them with a slotted spoon into a colander (don’t throw away the water) and refresh under cold water; set aside.

3. Bring the water in the pan back to the boil and add the broad beans. Cook for 2 minutes; drain, and cool quickly under cold water. I like to pop off their skins with my fingers, to reveal the brilliant green inner beans, but this isn’t essential: by all means leave them on, if you prefer.

4. When the wheat is ready, give it a stir with a fork to fluff it and mix in the edamame beans and peas, then add the sugar snap peas, broad beans, chopped spring onions, parsley, olive oil, lemon juice, and salt and pepper to taste.

5. Make the dressing by mixing the yoghurt with the chopped mint, and seasoning with a little salt and pepper. Serve with the bulgur wheat salad, in a small jug or bowl.

Make it vegan: Use plain unsweetened soya yoghurt for the dressing.