Sunday, July 14, 2013

Bulgur with Steak and Chickpeas


Usually when I'm grilling (which is a lot in the summer), I'm grilling for more than just one meal. Most often it's extra veggies for salads, snacks or sides, but I'll often cook up a little extra protein as well. I'll freely admit that my weekend diet is not nearly as virtuous as my weekday one and this recipe is a great way to transition from my indulgent weekend tendencies to more healthful weekday ones. It might seem that this wouldn't be nearly filling enough with only two ounces of steak, but that smoky, meaty grilled flavor is more than enough to carry this dish, even in scant quantities. Lest you still think your tummy will still be left rumbling, chickpeas and bulgur bulk up this dish along with a healthy helping of veggies. A super simple dressing hits rich, acidic, sweet, and smoky notes and a burst of parsley adds the perfect fresh element. I adore this just as is, but it also opens up the door for lots of experimentation - switch out the bulgur for rice, quinoa, barley, swap steak for chicken, shrimp, pork, or even tofu and toss in whatever herbs or vegetables you'd like. Great warm, at room temperature, or cool this recipe provides a template that can be adapted to please nearly any appetite.

Bulgur with Steak and Chickpeas
adapted from Cooking Light
serves 1

1 tablespoon extra-virgin olive oil
1 teaspoon lemon juice
1/4 teaspoon honey
1/4 teaspoon cumin
Dash of kosher salt
3/4 cup cooked bulgur (from 1/4 cup uncooked)
1/4 cup canned chickpeas
1/4 cup minced red bell pepper
2 tablespoons thinly sliced red onion
2 tablespoons parsley
2 ounces grilled flank steak

1. Combine olive oil, lemon juice, honey, cumin, and kosher salt. Combine bulgur, chickpeas, red bell pepper, red onion, and half of the parsley. Add dressing; toss. Sprinkle with remaining parsley and top with steak.

1 comment:

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