In spring we are graced with new growth from the garden, yet temperatures are often still chilly. This warm grain salad with homemade sunflower seed pesto is springtime in a bowl! After a long winter, we all are looking to lighten up, and by adding fresh herbs, lemons, and spring vegetables – asparagus and mushrooms – you get a healthy, hearty, and delicious meal packed with fiber, plant protein, and healthy fat. This colorful grain bowl is tied together with the fresh, zesty basil and sunflower seed pesto that is easy to make, easy to love, and perfect for lunch or a light dinner.
Active Prep Time: 20 mins ∙ Cook Time: 15 mins ∙ Serves: 4
INGREDIENTS
1 1/2 cups bulgur wheat
3 cups vegetable stock
1 tablespoon extra-virgin olive oil
8 ounces baby bella mushrooms, sliced
8 ounces asparagus, cut into 2-inch lengths
3/4 cup diced red onion
1 1/2 cups shredded carrots
Zest of 1 lemon
1/2 cup parsley, chopped
Salt and pepper
Sunflower Seed Pesto
1 1/2 packed cups fresh basil
3 tablespoons sunflower seed kernels
3 tablespoons grated Parmesan cheese
2 tablespoons cold water
1 1/2 tablespoons extra-virgin olive oil
1/2 teaspoon lemon juice
1 clove garlic
DIRECTIONS
Cook the bulgur wheat in the vegetable stock by bringing to a boil in a medium pot.
Cover, reduce heat to a simmer, and let cook 12 minutes. Remove from heat and let stand at least 10 minutes as you prepare the other ingredients.
Meanwhile, heat olive oil in a skillet over medium heat. Sauté mushrooms and asparagus 3 minutes.
Stir in onions and sauté until mushrooms are cooked throughout and asparagus are crisp-tender. Remove from heat and stir in carrots.
Stir cooked vegetables, lemon zest, and parsley into the cooked bulgur. Season with salt and pepper to taste. Serve warm, topped with Sunflower Seed Pesto.
Preparing the Sunflower Seed Pesto:
Add all ingredients to a personal blender or small food processor and pulse until smooth. Add additional cold water, a teaspoon at a time, if necessary to get the mixture to blend. Season with salt and pepper to taste.
Calories per serving: 410 ∙ Fat: 14g ∙ Net Carbs: 43g ∙ Fiber: 15.5g ∙ Sugars: 8g ∙ Protein: 15g