Bulgur Salad
User Reviews
5
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Prep Time
10 mins
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Cook Bulgur
30 mins
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Total Time
40 mins
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Servings
5 people
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Calories
429 kcal
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Course
Side Dish, Main Course, Salad, Appetizer
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Cuisine
Mediterranean
Bulgur Salad
Description
Bulgur Salad features bulgur wheat soaked until tender and mixed with canned chickpeas, chopped cucumber, red onion, and a fresh herb medley including parsley, mint, and dill. The lemon and cumin dressing adds brightness and warmth, balancing the creamy feta cheese and crunchy pistachios sprinkled on top. This salad can be served cold or at room temperature, making it versatile for meals or gatherings. The soaking method for bulgur is straightforward, soaking in boiling water until soft, or alternatively using quinoa for a gluten-free option. The combination of fresh vegetables, herbs, and nuts provides a mix of textures and fresh flavors that complement each other well.
This salad works well as a light main or a side, pairing nicely with grilled meats or as part of a mezze spread. The herbs and citrus dressing lend a refreshing quality to the grain and legumes, making it suitable for spring or summer meals.
Advance preparation is easy since you can soak the bulgur and chop vegetables ahead of time. The salad keeps well in the fridge for a few days, allowing for convenient meal prep. Variations could include additional vegetables or swapping feta for a drizzle of tzatziki sauce, supporting different dietary preferences.
Ingredients
- 1 cup bulgur or quinoa, uncooked
- 1 ounce can chickpeas , drained and rinsed
- ½ English cucumber , chopped
- 1/4 cup red onion , diced
- 1/2 cup parsley fresh chopped
- 1/2 cup mint leaf chopped, fresh
- ¼ cup dill chopped, fresh
- 1/3 cup feta cheese crumbled
- 1/3 cup pistachio roasted, whole shelled
- salt or flake salt, to taste, freshly ground
- black pepper or flake salt, to taste, freshly ground
Dressing:
- 1/4 cup extra virgin olive oil
- 1 large lemon , zest and juice
- 1/4 teaspoon cumin ground
- 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
- You can prepare the salad or its components a day ahead to save time; soaking bulgur and chopping vegetables early works well.
- Store leftovers in the refrigerator and consume within 2-3 days for best freshness.
- For a gluten-free alternative, quinoa can replace bulgur using the same liquid ratios and soaking or cooking instructions.
- Additional veggies, such as cherry tomatoes or bell peppers, can be added for variety.
- Toppings like tzatziki or hummus can be served alongside to increase flavor and protein content.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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