Bulgur Wheat Salad with Tahini Herb Dressing
User Reviews
5
6 reviews
Excellent
-
Prep Time
25 mins
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Cook Time
15 mins
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Total Time
40 mins
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Servings
8
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Calories
157 kcal
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Cuisine
Middle Eastern, Israeli, Lebanese
Bulgur Wheat Salad with Tahini Herb Dressing
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This quick and easy bulgur wheat salad recipe is packed with classic Lebanese salad flavours. You can make the tahini dressing by hand, but it is quicker and easier if you have a blender.
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Ingredients
- 1 red onion finely diced
- 3 Roma tomato cubed about 1 cm (⅓ inch) in size
- ½ cucumber cubed about 1 cm (⅓ inch) in size, English variety
- 1 cup packed arugula roughly chopped or torn by hand, aka rocket
- 1 cup bulgur wheat or 3 cups cooked bulgur wheat
Tahini herb dressing (about ¾ cup)
- ¼ cup cilantro tender stems and leaves, tightly packed
- ¼ cup parsley tender stems and leaves, tightly packed
- ¼ cup tahini
- 2 tablespoons olive oil divided
- 2 tablespoons water add more as needed
- 1½ tablespoons lemon juice
- 1 green chili optional
- 1 garlic small clove
- salt to taste, freshly ground
- black pepper to taste, freshly ground
To serve (optional)
- handful mint leaf fresh
- 3 tablespoons pomegranate seeds
- 3 tablespoons almond toasted flakes
Instructions
- Place the diced onions in a bowl with cold water and set it aside.
- Add the cubed tomato and cucumber to a medium-sized mixing bowl with 1 teaspoon of ground sea salt (or kosher salt) and set aside.
- Place the cup of bulgur wheat in a saucepan with 2 cups of water and ½ teaspoon of salt. Bring it to a boil, then cover and reduce the heat. Simmer gently for 10 minutes. Remove the saucepan from the heat and let it sit, covered, for another 10 minutes. Drain well. Transfer the cooked bulgur wheat to a large bowl and fluff it with a fork. Leave it to cool to room temperature.
- While the bulgur wheat is cooking, make the tahini dressing. Place all the ingredients in the bowl of a small food processor. Blitz until smooth (about 2 minutes), scraping down the sides if needed. You can also use an immersion blender. Add another splash of water to loosen if necessary – it should be thick like greek yoghurt. Taste and add more salt or lemon juice if necessary.
- Once the bulgur wheat has cooled, stir through most of the herby tahini sauce – reserve about 2 tablespoons. Add a tablespoon of olive oil to the reserved herby tahini whisk together. Add water, one teaspoon at a time, until the dressing is of pouring consistency.
- Drain the juice from the diced tomato and cucumber, and drain the onions. Add it to the large bowl with the bulgur wheat along with the chopped arugula. Gently mix the salad. Add salt and black pepper to taste – I add about ½ teaspoon of salt.
- Transfer the mixed salad to a large serving bowl, drizzle with the remaining tahini dressing, and top with the mint leaves, pomegranate and toasted almonds (if using).
Equipments used:
Notes
- If you don’t have a small food processor, you can chop the herbs by hand and mix them into the tahini. The dressing won’t be as vibrant green, but it will still be delicious and creamy.
- If you want to use a normal-sized food processor, you need to make a double batch of the dressing. It's a versatile condiment to serve alongside seafood, vegetable fritters or crispy Middle Eastern falafel.
Nutrition Information
Show Details
Calories
157kcal
(8%)
Carbohydrates
20g
(7%)
Protein
4g
(8%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
4g
(20%)
Sodium
12mg
(1%)
Potassium
304mg
(6%)
Fiber
5g
(20%)
Sugar
2g
(4%)
Vitamin A
692IU
(14%)
Vitamin C
12mg
(13%)
Calcium
43mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 157 kcal
% Daily Value*
| Calories | 157kcal | 8% |
| Carbohydrates | 20g | 7% |
| Protein | 4g | 8% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 12mg | 1% |
| Potassium | 304mg | 6% |
| Fiber | 5g | 20% |
| Sugar | 2g | 4% |
| Vitamin A | 692IU | 14% |
| Vitamin C | 12mg | 13% |
| Calcium | 43mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
6 reviews
Excellent
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