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Mixed Bean and Grain Salad

This healthy salad is chock-full of grains and legumes that not only offer a delicious complement to a variety of entrées, but also make nutrition-conscious food both fun and exciting.

This recipe is from The Culinary Institute of America's Entertaining (2012, Houghton Mifflin Harcourt) cookbook.

Mixed Bean and Grain Salad recipe by The Culinary Institute of America

Ingredients

Makes 8 Servings

  • 1/2 lb bulgur
  • 1/2 lb green or brown lentils
  • 3 oz Israeli couscous
  • 3/4 tsp Kosher salt, or as needed
  • 2 tbsp red wine vinegar
  • 1/4 tsp freshly ground black pepper, or as needed
  • 1/4 cup olive oil
  • 1/2 cup minced flat-leaf parsley
  • 1 cup cooked or canned chickpeas, drained and rinsed
  • 4 sun-dried tomatoes, minced
  • 8 flat-leaf parsley leaves

Directions

  1. Bring 3 cups of water to a boil. Place the bulgur in a large bowl, add the boiling water, cover, and allow it to soak until the bulgur is tender, about 30 minutes. Drain well.
  2. In a medium pot, cover the lentils with water and bring to simmer. Cook the lentils until tender, about 20 minutes. Drain and reserve.
  3. Meanwhile, bring 3 additional cups of water to a boil, add ¼ teaspoon of the salt and the couscous. Cook the couscous, covered, until it is tender, 10 to 12 minutes. Drain and rinse with cold water until cool.
  4. In a large bowl, mix together the vinegar, the remaining ½ teaspoon salt, and the pepper, then whisk in the oil and add the parsley. Add the bulgur, couscous, lentils, chickpeas, and sun-dried tomatoes. Toss until the salad is evenly dressed. The salad is ready to serve now, or it can be chilled before serving for 15 to 20 minutes. This salad can be held in a covered container in the refrigerator for up to 24 hours.

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