Salads and Vegetables
Warm Bulgur Salad with Baby Artichokes and Arugula
This salad celebrates the brief, beautiful window of spring when baby artichokes are at their most tender. Nutty bulgur wheat provides a substantial base for caramelized artichoke hearts and handfuls of peppery arugula, all tied together with a bright, zesty lemon and mint dressing.
- Prep
- 20 min
- Cook
- 25 min
- Serves
- 4
- Level
- Easy
- Per serving
- 315 kcal
Method
Place the bulgur in a heat-proof bowl and cover with 1.5 cups of boiling water. Cover the bowl with a plate and let it sit for 15-20 minutes until the water is absorbed and grains are tender. Fluff with a fork.
Prepare the baby artichokes by snapping off the tough outer dark green leaves until you reach the pale green/yellow inner leaves. Trim the stem and the top half-inch of the artichoke. Cut each artichoke into quarters and immediately place in acidulated water (water with a squeeze of lemon) to prevent browning.
Heat 2 tablespoons of olive oil in a wide skillet over medium heat. Drain the artichokes and pat them very dry. Place them in the skillet cut-side down. Cook for 5-7 minutes without moving them until deeply golden, then flip and cook for another 5 minutes until tender. Season with salt and pepper.
In a small jar or bowl, whisk together the remaining olive oil, lemon juice, minced shallot, and half of the mint.
While the bulgur and artichokes are still warm, toss them together in a large bowl. Add the arugula and the dressing, tossing gently so the heat of the grains slightly wilts the greens.
Garnish with toasted pine nuts and the remaining fresh mint. Serve warm or at room temperature.
Grain-Free Variation: Replace bulgur with 3 cups of roasted cauliflower florets or cooked quinoa. If using cauliflower, roast at 400°F (200°C) for 20 minutes before tossing with the other ingredients.
Dairy-Free Variation: This recipe is naturally dairy-free. If you wish to add creaminess without dairy, add half an avocado, diced, just before serving.
Notes
Use medium or coarse bulgur (Grade 2 or 3) for the best texture; fine bulgur can become mushy in a salad.
Don't be afraid to let the artichokes get a hard sear in the pan; the caramelization provides a necessary sweetness to balance the bitter arugula.
Toasting pine nuts in a dry pan for 2-3 minutes over medium heat significantly improves their flavor profile.
If you can't find baby artichokes, high-quality frozen artichoke hearts (thawed and patted dry) can be substituted, though they won't require as much trimming.
