Bulgur (which is cracked wheat that's been precooked with steam) is usually used to make a Middle Eastern salad called tabbouleh. Here, it's the basis of a salad that includes corn, black beans, and smoky chipotle pepper sauce, giving it a distinctly New World slant. This hearty side dish could easily be converted to a main dish with the addition of 2 cups shredded cooked chicken or cooked shrimp, or 8 ounces of shredded fat-free mozzarella.

Ingredients

1 cup bulgur
2 cups boiling water
1/4 cup lime juice
2 tablespoons olive oil
2 teaspoons chipotle pepper sauce
3/4 teaspoon oregano
1/2 teaspoon salt
1 can (15 ounces) black beans, rinsed and drained
1 can (14 1/2 ounces) diced tomatoes
1 cup frozen corn kernels, thawed

Directions

1 In a medium heatproof bowl, combine the bulgur and boiling water. Let stand until the bulgur has softened, about 30 minutes. Drain and squeeze dry.

2 In a large bowl, combine the lime juice, oil, chipotle pepper sauce, oregano, and salt. Add the bulgur, beans, tomatoes and their liquid, and the corn, and stir with a fork to combine.

3 Cover and refrigerate at least 1 hour before serving for the flavors to blend. Serve chilled or at room temperature. Makes 6 servings

Nutrition Facts

per serving: calories 209, total fat 5.3g, saturated fat 0.8g, cholesterol 0mg, dietary fiber 9g, carbohydrate 36g, protein 8g, sodium 467mg

good source of: fiber, folate, magnesium, potassium, thiamin, vitamin C

F.Y.I.

Also known as smoked jalapeños, chipotles are medium-hot chili peppers with a deep, smoky flavor. They are most typically sold as canned whole chili peppers packed in adobo sauce. There is also a type of bottled hot sauce on the market that is made from chipotles.

Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at HealthCommunities.com

Published: 18 Oct 2011

Last Modified: 06 Apr 2015