Refreshing Bulgur Salad with Fresh Veggies & Herbs
(0 Reviews)
Ingredients
-
1 cup Bulgur wheat
(Use fine bulgur for a softer texture.)
-
1.5 cups Water
(Use boiling water for quicker absorption.)
-
1 medium Cucumber
(Diced into small pieces.)
-
1 cup Cherry tomatoes
(Halved for better mixing.)
-
1/4 medium Red onion
(Finely chopped.)
-
1/2 cup Fresh parsley
(Chopped, can substitute with mint.)
-
3 tbsp Olive oil
(Extra virgin olive oil for best flavor.)
-
2 tbsp Lemon juice
(Freshly squeezed for brightness.)
-
1 tsp Salt
(Adjust to taste.)
-
1/2 tsp Black pepper
(Freshly ground for the best flavor.)
(Use fine bulgur for a softer texture.)
(Use boiling water for quicker absorption.)
(Diced into small pieces.)
(Halved for better mixing.)
(Finely chopped.)
(Chopped, can substitute with mint.)
(Extra virgin olive oil for best flavor.)
(Freshly squeezed for brightness.)
(Adjust to taste.)
(Freshly ground for the best flavor.)
Nutrition
- Servings: 4
- Serving Size: 1 bowl (200g)
- Calories: 220 kcal
- Carbohydrates: 40 g
- Protein: 7 g
- Fat: 8 g
- Fiber: 6 g
- Sugar: 3 g
- Sodium: 300 mg
- Cholesterol: 0 mg
- Calcium: 40 mg
- Iron: 1.5 mg
Instructions
-
1 - Cook Bulgur:
In a saucepan, bring water to a boil. Add bulgur, cover, and remove from heat. Let it sit for 10 minutes until water is absorbed.
-
2 - Prepare Vegetables:
While the bulgur cooks, dice the cucumber, halve the cherry tomatoes, and finely chop the red onion and parsley.
-
3 - Mix Ingredients:
In a large bowl, combine cooked bulgur, cucumber, tomatoes, onion, and parsley. Mix well.
-
4 - Dress Salad:
Drizzle olive oil and lemon juice over the salad. Season with salt and pepper. Toss to combine.
-
5 - Serve:
Taste and adjust seasoning if necessary. Serve fresh or chill in the refrigerator for 30 minutes.
In a saucepan, bring water to a boil. Add bulgur, cover, and remove from heat. Let it sit for 10 minutes until water is absorbed.
While the bulgur cooks, dice the cucumber, halve the cherry tomatoes, and finely chop the red onion and parsley.
In a large bowl, combine cooked bulgur, cucumber, tomatoes, onion, and parsley. Mix well.
Drizzle olive oil and lemon juice over the salad. Season with salt and pepper. Toss to combine.
Taste and adjust seasoning if necessary. Serve fresh or chill in the refrigerator for 30 minutes.
More About: Refreshing Bulgur Salad with Fresh Veggies & Herbs
Overview
Bulgur salad is a delightful dish that is both healthy and refreshing, originating from the Mediterranean and Middle Eastern regions. The bulgur wheat, made from whole grains of wheat, is a great source of fiber and protein, making this salad not only filling but also nutritious. This recipe is easy to prepare and perfect for summer barbecues or as a light lunch.
History
Bulgur has been consumed for centuries, particularly in the cuisines of Turkey and the Levant. It's often used in salads, such as tabbouleh, where it's mixed with fresh herbs and vegetables. The combination of flavors in this bulgur salad celebrates the simplicity and health benefits of whole grains and fresh produce.
Tips & Notes
- Feel free to add other vegetables like bell peppers or carrots for more crunch and color.
- This salad can be made a day in advance; just keep it refrigerated and add the dressing right before serving to maintain its freshness.
- For added protein, consider mixing in chickpeas or feta cheese.
Enjoy this vibrant bulgur salad as a side or a main dish, packed with flavors that transport you to the sunny Mediterranean coast!
