Description
Bulgur Salad is a healthy, nutritious, and incredibly versatile dish that’s perfect for a light lunch, side dish, or even a refreshing dinner. Made with bulgur wheat, fresh vegetables, and a zesty dressing, this salad is packed with fiber, protein, and vibrant flavors. The nutty taste of the bulgur pairs wonderfully with crisp vegetables like cucumber, tomato, and bell peppers, while the dressing adds a tangy, savory touch. Whether you’re looking for a Mediterranean-inspired dish or just a wholesome salad, this recipe is quick, easy, and always a crowd-pleaser!
Ingredients
- 1 cup bulgur wheat
- 2 cups boiling water
- 1 tablespoon olive oil
- 1 tablespoon lemon juice (freshly squeezed)
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard (optional)
- Salt and pepper, to taste
- 1 cucumber, diced
- 1 large tomato, diced
- 1/4 red onion, finely chopped
- 1 bell pepper (red or yellow), diced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped (optional, for added flavor)
- 1/4 cup crumbled feta cheese (optional, for a creamy touch)
Instructions
- Cook the bulgur: Place the bulgur wheat in a large bowl. Pour the boiling water over the bulgur, stir, and cover the bowl. Let it sit for about 10-15 minutes, or until the bulgur absorbs the water and becomes tender. Fluff the bulgur with a fork once it’s cooked.
- Prepare the dressing: In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard (if using), salt, and pepper. Taste and adjust the seasoning as needed.
- Combine the ingredients: Once the bulgur has cooled, add the diced cucumber, tomato, red onion, and bell pepper to the bulgur. Add the fresh parsley and mint, and toss everything together to combine.
- Add the dressing: Drizzle the dressing over the salad and toss again until all the ingredients are well-coated.
- Serve: If desired, sprinkle crumbled feta cheese over the top for extra creaminess and flavor. Serve immediately or refrigerate for about 30 minutes to allow the flavors to meld together.
Notes
Add protein: Add grilled chicken, chickpeas, or roasted vegetables to turn this salad into a more filling main dish.Spicy version: For a spicy kick, add some diced jalapeños or a pinch of red pepper flakes to the salad.Other veggies: Feel free to swap out or add other vegetables like shredded carrots, zucchini, or olives for more variety and flavor.Herb substitutions: If you don’t have mint or parsley, you can use fresh basil, cilantro, or dill for a different taste.
Nutrition
- Serving Size: 1 serving
- Calories: Varies
- Sugar: Varies
- Sodium: Varies
- Fat: Varies
- Saturated Fat: Varies
- Unsaturated Fat: Varies
- Trans Fat: Varies
- Carbohydrates: Varies
- Fiber: Varies
- Protein: Varies
- Cholesterol: Varies
