Green Bean Salad with Clementines, Bulgur Wheat and Feta

Green Bean Salad with Clementines, Bulgur Wheat and Feta
Green Bean Salad with Clementines, Bulgur Wheat and Feta. Katie Workman / themom100.com
Ratings (4)
  • Total: 23 mins
  • Prep: 20 mins
  • Cook: 3 mins
  • Yield: Serves 6
Nutritional Guidelines (per serving)
333 Calories
9g Fat
54g Carbs
13g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
×
Nutrition Facts
Servings: Serves 6
Amount per serving
Calories 333
% Daily Value*
Total Fat 9g 11%
Saturated Fat 3g 13%
Cholesterol 11mg 4%
Sodium 205mg 9%
Total Carbohydrate 54g 19%
Dietary Fiber 15g 55%
Protein 13g
Calcium 173mg 13%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

If you don’t have coarse Dijon you can definitely use regular, though I like the extra texture the coarse gives to the dressing.

The beans can be cooked and tossed with the dressing up to 2 days ahead of time.  Add the oranges and the feta just before serving.

Ingredients

  • 1½ pounds green beans
  • 2 Clementine oranges
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons rice wine vinegar
  • 2 tablespoons minced shallots
  • 1 tablespoon coarse Dijon mustard
  • 1 teaspoon fresh thyme leaves
  • Kosher salt and freshly ground black pepper to taste
  • 1 cup cooked bulgur wheat
  • ½ cup crumbled feta cheese

Steps to Make It

  1. Gather the ingredients.

  2. Bring a large pot of generously salted water to a boil.  Drop the beans into the water and let them cook for 3 minutes until they start to become tender.  Drain the beans in a colander and run cold water over them to stop the cooking and  preserve the color.

  3. Peel the Clementines and cut each segment in half crosswise.  Cut the cooled beans in half cross wise.

  4. In a small bowl or container combine the olive oil, vinegar, shallots, mustard, thyme and salt and pepper.  Whisk or shake to combine.

  5. Place the bulgur whaet, green beans and orange segments in a large bowl and drizzle over the dressing. Toss to combine thoroughly. Add the feta and toss again gently to combine. Serve at room temperature or chilled.

What Is Bulgur Wheat?

"Bulgur wheat is a whole wheat grain that has been cracked and partially pre-cooked. As a whole grain, it is a naturally high-fiber, low-fat, low-calorie vegetarian and vegan food ingredient. Because it is a wheat, bulgur wheat is not suitable for those on a gluten-free diet.

Though bulgur wheat is most commonly found in tabbouli (tabbouleh) salad, you can use it just like rice or couscous, or any other whole grain, such as barley or quinoa.

Most types of bulgur wheat will be done cooking in less than just fifteen minutes. 

There are two main kinds of bulgur wheat: Instant bulgur wheat, also called fine-grain bulgur is common in health food store bulk bins and is usually used for tabbouli recipes. This type of bulgur cooks in less than 5 minutes. Medium grain and coarse grain are also available.

Wondering just how healthy bulgur wheat is? According to CalorieCount, one cup of cooked bulgur wheat provides 151 calories, 0.4 grams of fat, 8.2 grams of dietary fiber (that's about 33% the recommended daily value), and a healthy 5.6 grams of protein. Bulgur wheat is also naturally cholesterol-free food."