Bulgur, Crab and Avocado Salad
PREPARATION: 25 MINUTES, PLUS COOLING, COOKING: 15 MINUTES
1 cup (175 g) bulgur
2 teaspoons (10 ml) extra virgin olive oil
3 tablespoons (45 ml) lemon juice
1/4 cup (7 g) chopped fresh flat-leaf parsley
1 tablespoon (15 ml) snipped fresh chives
2 tomatoes, diced
pinch of salt
freshly ground black pepper
2/3 pound (350 g) fresh crabmeat
2 green apples
1 1/3 cups (120 g) bean sprouts
1/4 cup (50 ml) low-fat plain yogurt
1 tablespoon (30 ml) lemon juice
pinch of cayenne pepper
2 baby heads of romaine lettuce, separated into leaves
1/3 cup (40 g) walnut halves, toasted and roughly chopped
1 To make the bulgur salad, put the bulgur into a large saucepan with 5 cups (1.25 liters) cold water. Bring to a boil over high heat, reduce the heat and simmer for 10–15 minutes, or until the grains are just tender. Drain in a large sieve, pressing down well to squeeze out all the excess water. Cool.
2 Combine the oil, lemon juice, parsley, chives and tomatoes in a large bowl. Add the bulgur, mix thoroughly and season with salt and pepper. Set aside at room temperature.
3 To make the crab salad, pick over and flake the crabmeat, discarding any cartilage fragments. Halve, pit and peel the avocado, chop the flesh and add to the crab. Quarter and core the apples, and thinly slice. Add to the crabmeat, along with the bean sprouts.
4 Put the yogurt, lemon juice and cayenne pepper in a bowl and stir to mix well. Spoon the dressing onto the crab mixture and toss very gently until just combined.
5 Pile the bulgur salad onto a platter and arrange the lettuce leaves on top. Spoon crab salad on top of the lettuce and scatter with the walnuts. Serve immediately.
Each serving provides
502 calories, 26 g protein, 25 g fat (4 g saturated fat), 40 g carbohydrate (13 g sugars), 11 g fiber, 436 mg sodium
WALNUTS have a high fat content, but this is mostly in the form of polyunsaturated fat rather than saturated fat. Walnuts are a good source of the antioxidant nutrients selenium, zinc, copper and vitamin E.
|Bulgur, Crab and Avocado Salad|