Continuing my usual series of cold first courses. I often propose bulgur and quinoa, because, in addition to having many of the beneficial properties sought within a healthy and balanced diet, they are also perfect substitutes for pasta. Being both rich in minerals and low in fats, they are suitable for the whole family! So, if like me, you love these super summery and versatile dishes, but above all unique, perfect to enjoy at the beach under the umbrella, staying very light, you absolutely must try this bulgur, quinoa, and grain salad! I’m telling you, you will fall in love with it! The advantages are many, first of all, the fact that the ingredients are added raw, even the bulgur and quinoa have been steamed, so zero hassle and commitment at the stove! Another advantage is that you can prepare it in advance and take it with you to the beach, on a trip, to the office, or propose it at an informal outdoor buffet. A convenience for those who always complain about not having enough time available! You will see that in a few simple steps you will bring to the table a light, fresh, and healthy dish with the approval of all your guests!
If you love light dishes, rich in vitamins, minerals, and fibers where fruits and vegetables become the undisputed protagonists, here are some more ideas for you:
- Difficulty: Very Easy
- Cost: Economical
- Rest time: 10 Minutes
- Preparation time: 15 Minutes
- Portions: 4 people
- Cooking methods: Steam
- Cuisine: Italian
- Seasonality: Spring, Summer
Ingredients:
- 1 1/4 cup quinoa (and grains)
- 1 1/4 cup bulgur
- 3 oz smoked salmon
- 1 1/2 cup cherry tomatoes
- 3/4 cup blueberries
- 1 red Tropea onion
- 1 carrot
- 2 oz arugula
- 1 tsp balsamic vinegar (pomegranate or classic balsamic vinegar)
- 1/4 cup extra virgin olive oil (I use lemon-flavored + 2 tbsps)
- to taste salt
Tools:
- 1 Pan
- 1 Fork
- 1 Salad Bowl
- 1 Colander
- 1 Cutting Board
- 1 Knife
- 1 Spoon
- 1 Bowl
- 1 Grater
Steps:
In a large pan, cover the bulgur, quinoa, and grains entirely with vegetable broth or slightly salted hot water and cover with a lid*. Let rest for 15′, then, fluff with the tines of a fork as if it were couscous, transfer your base to a salad bowl and set aside to cool, seasoning with 2 tablespoons of oil (fig. 1).
Rinse the blueberries under running water with the help of a colander, then gently pat them dry with kitchen paper (fig. 2). On a cutting board, cut the cherry tomatoes perfectly in half if they are small or quarter them if they are larger (fig. 3).
Peel the onion, slice it into rings and add it to the cherry tomatoes in a bowl (fig. 4). Also add the now well-dried blueberries (fig. 5).
Season them with a pinch of salt to taste, half of the oil, and the pomegranate balsamic vinegar, and mix well, letting the vegetables marinate for 10′ (fig. 6). Then combine the marinade with all its dressing with the bulgur, quinoa, and grains and mix again (fig. 7).
Separately, grate the carrot and add it to the rest of the ingredients (fig. 8 and 9).
Cut the smoked salmon into strips and add them to your salad (fig. 10). Complete with a handful of arugula and season with the remaining oil (fig. 11).
Mix and refrigerate for half an hour, then serve.
And voilà…your bulgur, quinoa, and grains with salmon and blueberries is ready to be enjoyed!
Bon Appétit from La Cucina di FeFè!
Storage
You can prepare this salad the day before and store it covered with plastic wrap or in suitable refrigeration containers.
Tips and Suggestions
🟣 Quinoa is a herbaceous plant belonging to the same family as spinach or beets. It is an excellent source of vegetable proteins, contains unsaturated fats, and is particularly suitable for celiacs, (as it is completely gluten-free). However, quinoa in combination with bulgur and other grains cannot be consumed by those with celiac disease. In this case, just use quinoa alone to prepare an excellent and quick cold salad.
* Many brands offer bulgur, quinoa, and grains together in one product, or separately. Often, these products are already partially cooked, further reducing cooking time. You can opt for these facilitated solutions or cook them according to the instructions on your package.
Note: You can certainly replace the pomegranate balsamic vinegar with a classic balsamic vinegar from Modena, and the same goes for the lemon-flavored oil. Extra virgin olive oil will suffice, but in this case, I recommend adding the juice of half a lemon to your dressing. However, the products I propose in the recipe are the real added value to this dish, so try them, and you will see the difference!
