Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Diets

Lemony Bulgur with Asparagus and Spinach

Rich in iron, healthful fats, and complex carbs, this versatile recipe is easily adapted to showcase fiber-rich vegetables throughout the seasons. Feel free to substitute green beans or sliced zucchini for the asparagus. Serve warm or chilled.

Get access to everything we publish when you sign up for Outside+.

Rich in iron, healthful fats, and complex carbs, this versatile recipe is easily adapted to showcase fiber-rich vegetables throughout the seasons. Feel free to substitute green beans or sliced zucchini for the asparagus. Serve warm or chilled.

Servings
4

Ingredients

  • 1 cup medium-grind bulgur
  • 1/4 cup plus 1 tsp. olive oil, divided
  • 3 cloves garlic, minced (1 Tbs.), divided
  • 1 lb. asparagus, cut into 1/2-inch pieces (2 cups
  • 1 10-oz. bag baby spinach, roughly chopped
  • 2 Tbs. lemon juice
  • 1 Tbs. grated lemon zest
  • 1/3 cup chopped walnuts
  • 8 leaves fresh basil, thinly sliced
  • 8 leaves fresh mint, thinly sliced

Preparation

1. Place bulgur in large bowl, and pour 3 cups boiling water over it; cover, and let stand 20 to 30 minutes, or until bulgur is tender. Drain, and set aside.

2. Meanwhile, heat 1 tsp. oil in skillet over medium heat. Add 2 tsp. garlic, and cook 1 minute. Add asparagus and 1/2 cup water. Cover, and cook 5 to 6 minutes. Add spinach, and cook 3 to 4 minutes, or until just wilted, tossing occasionally with tongs. Season with salt, if desired.

3. Whisk together remaining 1/4 cup oil with lemon juice, lemon zest, and remaining 1 tsp. garlic. Season with salt and pepper, if desired.

4. Fluff bulgur with fork. Fold in spinach mixture. Stir in walnuts, basil, mint, and olive oil mixture.

Nutrition Information

  • Calories 371
  • Carbohydrate Content 41 g
  • Cholesterol Content 0 mg
  • Fat Content 22 g
  • Fiber Content 13 g
  • Protein Content 10 g
  • Saturated Fat Content 3 g
  • Sodium Content 425 mg
  • Sugar Content 2 g