Lemony Bulgur with Green Beans and Walnuts

Lemony bulgur with green beans and walnuts

Filling and hearty, the lemony flavor and the slender green beans give this bulgur dish a fresh flavor. It’s ideal to make when fresh slender green beans are on the market. That’s quite a fleeting moment, so feel free to substitute whole organic baby green beans when good fresh ones are unavailable. Serve with a colorful salad and some corn on the cob for a simple meal. Photos by Hannah Kaminsky. 

Serves: 6 to 8

  • 3/4 cup raw bulgur (presteamed cracked wheat)
  • 2 tablespoons olive oil
  • 1 large onion, quartered and sliced
  • 2 cloves garlic, minced
  • 1 cup sliced white or baby bella mushrooms
  • 15-ounce can navy or cannellini beans, drained and rinsed
  • 1/4 cup finely chopped walnuts, or more, as desired
  • 2 to 3 tablespoons minced fresh dill
  • Juice of 1 lemon, more or less to taste
  • 2 tablespoons reduced-sodium soy sauce, or to taste
  • Freshly ground pepper to taste
  • 2 cups slender green beans, cut into 1-inch lengths and steamed
    until bright green and  tender-crisp
  • Lemon slices for garnish, optional

Place the bulgur in a heatproof dish. Pour 1 1/2 cups of boiling water over it and cover until the water is absorbed, about 20 minutes. Fluff with a fork.

Heat the oil in a large skillet or stir-fry pan. Add the onion and sauté until translucent. Add the garlic and continue to sauté until the onion is lightly browned.

Lemony bulgur with fresh green beans and walnuts

Add the mushrooms; cover and sweat until they’re wilted. Stir in the bulgur and all remaining ingredients except the green beans. Cook over low heat, stirring frequently, for 10 minutes.

Transfer to a serving container and stir in the green beans. Taste to see if you’d like to add more lemon juice, salt and/or pepper, then serve.

Nutrition information
Per serving: Calories: 164;  Total fat: 4g;  Protein: 6g: Carbs: 26g; Sodium: 292 mg

Lemony bulgur with green beans and walnuts recipe

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2 Comments

  • Reply
    Theresa "Sam" Houghton
    April 22, 2017 at 6:22 pm

    This was amazing! I made it with chickpeas instead because that’s what I had on hand. Instead of steaming the green beans beforehand, I tossed them in about 5 minutes before the end of cooking time to get them warm while staying “snappy.”

    My goodness. I really, really enjoyed this, to the point where I apparently can’t come up with good adjectives to describe it. Thanks for sharing!

  • Reply
    Jan
    August 5, 2017 at 5:00 pm

    Great recipe. I loved the combination of lemon and bulgur. I also tossed the uncooked green beans in at the end, the green bean remained tender and crisp. I used lentils instead of cannellini beans as I have always like the combination of bulgur and lentils. (By the way, I cooked the lentils in my rice cooker: 1 cup raw lentils to 2-1/4 cups water, perfectly cooked every time.) I tossed the chopped walnuts end of the very end as I wanted them to remain hard and crispy. Totally forgot to add the dill, it was just fine without it. I am planning to bring this dish to a vegan potluck on Sunday. Thanks, Nava, I am overrun with green beans.

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