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Black Bean Salad

Black Bean & Bulgur Wheat Feta Salad

A quick, tasty and nutritious salad which works well both as a main meal or light lunch. It's also ideal for packed lunches, picnics and buffet style meals.
Course Lunch
Cuisine British
Keywords picnic, quick, salad, vegetarian
Prep Time 15 minutes
Total Time 15 minutes
Servings 4 people
Calories 621 kcal

Ingredients

  • 100 g bulgur wheat , soaked in cold water overnight (I soaked it in hot water for 15 mins)
  • 400 g can black beans , drained and rinsed
  • 290 g can chopped mushrooms , drained
  • 340 g jar sweet pickled baby beetroot , drained and roughly chopped (I used half a jar)
  • 198 g can sweet corn , drained
  • 1 red onion , finely chopped
  • 2 tbsp maple syrup
  • 4 tbsp white wine vinegar
  • 1 small bunch flat leaf parsley , roughly chopped
  • 1 small bunch chives , roughly chopped (I used a large bunch of chives as I had no parsley)
  • 6 tbsp extra virgin olive
  • 200 g feta cheese

Instructions

  1. Drain the bulgur wheat well and place into a large bowl.
  2. Add the beans, mushrooms, beetroot, sweet corn and red onion and mix well.
  3. Mix the maple syrup, vinegar and olive oil together then season with sea salt and black pepper, pour over the salad and mix so that all the salad is covered in dressing.
  4. Add the parsley and chives and mix once more then season really well.
  5. Divide between serving plates and crumble the feta cheese over the top.

Recipe Notes

Please note: calories and other nutritional information are per serving. They're approximate and will depend on exact ingredients used.

 
Nutrition Facts
Black Bean & Bulgur Wheat Feta Salad
Amount Per Serving
Calories 621 Calories from Fat 300
% Daily Value*
Total Fat 33.3g 51%
Saturated Fat 10.7g 54%
Cholesterol 45mg 15%
Potassium 804mg 23%
Total Carbohydrates 69.7g 23%
Dietary Fiber 9.3g 37%
Sugars 14g
Protein 17.8g 36%
Calcium 25%
Iron 31%
* Percent Daily Values are based on a 2000 calorie diet.