Bulgur Salad
User Reviews
5.0
69 reviews
Excellent
-
Prep Time
10 mins
-
Cook Bulgur
30 mins
-
Total Time
40 mins
-
Servings
5 people
-
Calories
429 kcal
-
Course
Side Dish, Main Course, Salad, Appetizer
-
Cuisine
Mediterranean
Bulgur Salad
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This Bulgur Salad recipe has crisp vegetables, feta cheese, and an easy dressing tossed with cooked bulgur. It's quick, healthy, flavorful, and perfect for any BBQ or lunch meal prep!
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Ingredients
- 1 cup uncooked bulgur , or quinoa
- 1 ounce can chickpeas , drained and rinsed
- ½ English cucumber , chopped
- 1/4 cup red onion , diced
- 1/2 cup fresh chopped parsley
- 1/2 cup fresh mint leaves , chopped
- ¼ cup fresh dill , chopped
- 1/3 cup feta cheese crumbles
- 1/3 cup whole shelled pistachios , roasted
- Salt and freshly ground black pepper , or flake salt, to taste
Dressing:
- 1/4 cup extra virgin olive oil
- 1 large lemon , zest and juice
- 1/4 teaspoon ground cumin
- 1 clove garlic
Instructions
- Combine bulgur and 2 cups boiling water in a medium bowl. Set aside for 30 minutes to an hour, or until water has been absorbed and bulgur is tender (OR cook quinoa according to package instructions).
- Make dressing by whisking dressing ingredients in a bowl. Once bulgur or quinoa has cooled, pour dressing on top and stir to combine.
- Add chickpeas, cucumber, onion, parsley, mint, dill and pistachios and stir to combine. Top with feta and salt and pepper, to taste.
- Serve cold or room temperature. Store leftovers in the fridge and enjoy within 2-3 days.
Notes
- Make Ahead Instructions: The whole salad bulgur salad recipe can be made the day before, or you can prep the components. Chop all of the veggies ahead of time, and cook bulgur the day before and keep in an airtight container in the fridge.
- Storage Instructions: Keep leftovers in the fridge and enjoy within 2-3 days. Makes the perfect meal prep for lunch.
- Variations:
- Gluten-free Adaptations: use quinoa instead of bulgur.
- Additional Veggies: Add cherry tomatoes, chopped bell pepper, fresh arugula, or pickled red onion.
- Additional Veggies: Add cherry tomatoes, chopped bell pepper, fresh arugula, or pickled red onion.
- Tzatziki Sauce: Drizzle on Tzatziki sauce instead of feta cheese.
- Tzatziki Sauce: Drizzle on Tzatziki sauce instead of feta cheese.
- Hummus: To increase protein and fiber, add a scoop of hummus on the side.
- Hummus: To increase protein and fiber, add a scoop of hummus on the side.
- Protein: Add grilled chicken or tofu.
- Protein: Add grilled chicken or tofu.
Nutrition Information
Show Details
Calories
429kcal
(21%)
Carbohydrates
52g
(17%)
Protein
15g
(30%)
Fat
20g
(31%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
4g
Monounsaturated Fat
11g
Cholesterol
9mg
(3%)
Sodium
133mg
(6%)
Potassium
611mg
(17%)
Fiber
14g
(56%)
Sugar
6g
(12%)
Vitamin A
1015IU
(20%)
Vitamin C
17mg
(19%)
Calcium
145mg
(15%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 5people
Amount Per Serving
Calories 429 kcal
% Daily Value*
| Calories | 429kcal | 21% |
| Carbohydrates | 52g | 17% |
| Protein | 15g | 30% |
| Fat | 20g | 31% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 11g | 55% |
| Cholesterol | 9mg | 3% |
| Sodium | 133mg | 6% |
| Potassium | 611mg | 13% |
| Fiber | 14g | 56% |
| Sugar | 6g | 12% |
| Vitamin A | 1015IU | 20% |
| Vitamin C | 17mg | 19% |
| Calcium | 145mg | 15% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
69 reviews
Excellent
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