grains
vegan
boiled
everyday
side dish
soft
Mediterranean
all seasons
Cold
Bulgur Salad
Difficulty
easy
Time
40m
Price Category
cheap
Calories
Medium
This refreshing bulgur salad, also known as tabouleh, is a true Mediterranean classic, perfect for a light lunch or dinner. It's packed with flavors and textures, a harmonious blend of soft bulgur, crisp vegetables, and aromatic herbs. Quick to prepare, nutritious, and incredibly versatile, it fits any occasion. Make it on a warm summer day or take it to a picnic; it's guaranteed to be a hit!
ingredients
Steps
Prepare Bulgur
Place the bulgur in a heatproof bowl, pour hot water or vegetable broth over it, then cover. Let it stand for 15-20 minutes until the bulgur softens and absorbs the liquid. Then fluff it with a fork.
Chop Vegetables
While the bulgur rests, wash and finely dice the cucumber, tomatoes, green bell pepper, and red onion. Finely chop the parsley and mint leaves as well.
Combine and Season
In a large bowl, combine the softened bulgur with the finely chopped vegetables and herbs. Add the freshly squeezed lemon juice and extra virgin olive oil. Season with salt and pepper to taste, then mix thoroughly. Taste and adjust seasonings if necessary.
Chill and Serve
Refrigerate the salad for at least 30 minutes to allow the flavors to meld and the salad to chill nicely. Serve cold, either as a standalone dish or as a side with meats or fish.
Extra Tips
► Bulgur salad tastes best if it rests in the fridge for at least 30 minutes for the flavors to meld.
► If you like it spicy, add a little finely chopped chili pepper or hot pepper paste.
► Experiment with other vegetables too, such as grated carrots or finely chopped radishes for even more texture.
Nutrition
| Per 100g | Per Serving 250g / 8.8 oz | |
|---|---|---|
| Calories | 180 kcal | 450 kcal |
| Protein | 5g | 12.5g |
| Fat | 10g | 25g |
| Carbohydrate | 18g | 45g |
| Fiber | 4g | 10g |
| Sugar | 4g | 10g |