Bulgur Salad

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This bulgur salad with tomatoes, cucumber, and bell peppers is super fresh, healthy, and light. It makes the perfect lunch and it’s ready in less than 20 minutes! 

a white bowl with bulgur salad on a marble countertop

Why This Recipe Works 

This salad makes the perfect lunch and it’s also great for picnics and potlucks. I love making it in the warmer months, but it’s great the whole year round. 

The recipe couldn’t be much easier and it’s ready in no time. Bulgur is a high-fiber, quick-cooking grain that is the perfect base for salads. 

To give the bulgur a light tomato flavor, I cooked it in vegetable broth and tomato paste. I love that bulgur is so easy to prepare! Just bring it to a boil and then let it soak for about 10 minutes. 

For the dressing, I used olive oil, fresh lemon juice, freshly chopped parsley, and mint. You don’t need much for the dressing, but it’s packed with flavor and tastes really fresh and light. 

The cucumber, the tomatoes, and the red bell peppers add some nice crunch. And the green onions add even more flavor. 

What Goes Into This Recipe:

ingredients for this recipe on a marble countertop with labels

  • Olive Oil – make sure to use a high quality olive oil. I always use extra virgin olive oil. You can really taste the difference!
  • Mint & Parsley – use fresh herbs for ultimate flavor.
  • Bulgur – make sure to use fine bulgur. You could also use couscous instead.

How To Make This Recipe 

a collage of four step-by-step photos that show how to make this recipe

1. Step: Add the bulgur to a small pot together with the tomato paste.

2. Step: Add the vegetable broth and bring to a boil. Turn off the heat and let it soak for 10 minutes. 

3. Step: In the meanwhile, chop the cucumber, the tomato, and the bell pepper. Cut the green onions into rings. 

4. Step: Finely chop the fresh parsley and the mint. 

a collage of four step-by-step photos that show how to make this recipe

5. Step: Squeeze the lemon. Set the juice aside. 

6. Step: Stir the cooked bulgur. 

7. Step: Add the chopped tomatoes, cucumber, bell pepper, green onion, parsley, mint, olive oil, and lemon juice. Season with salt and pepper. 

8. Step: Serve immediately or store in the fridge for later. 

Recipe Notes

  • You need fine or medium-coarse bulgur for this recipe. It doesn’t work with coarse bulgur as the cooking time is much longer. 
  • Make sure to use high quality olive oil. It really makes a difference!
  • You could also use couscous instead of bulgur. Quinoa also works well for a change. 
  • The fresh parsley and mint provide this salad with lots of flavor. So use them generously. 
  • Stored in an airtight container in the fridge, this salad will last up to 4 days. 

FAQs:

How Long Does This Salad Last? 

Stored in an airtight container in the fridge, this salad will last up to 4 days. But it’s best on the first two days. 

Could I Replace the Bulgur with Any Other Kind of Grains? 

Yes, you could also use couscous instead. It’s smaller than bulgur that is made from the whole grain of wheat. 

Could I Make A Gluten-Free Version? 

For a gluten-free salad, you could replace the bulgur with quinoa. It will taste differently but it will still be very good.

Follow the instructions on the package on how to cook the quinoa and use vegetable broth and tomato paste instead of water. 

Related Recipes

  • Quinoa Black Bean Salad  
  • Mexican Street Corn Salad with Chipotle Dressing 
  • Greek Pasta Salad 
  • Southwestern Pasta Salad 
  • Vegan Chickpea Salad 

I Love To Hear From You!

I hope you like this bulgur salad as much as we do around here.

If you give it a try, I’d love to know what you think about it. Just leave me a comment and a star rating below. Your comments really make my day!

You like my recipes and want to see more? Then follow me on FacebookInstagram, or Pinterest

Sina 

a white bowl with bulgur salad on a marble countertop with parsley in the background

Print

Bulgur Salad

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This bulgur salad with tomatoes, cucumber, and bell peppers is super fresh, healthy, and light. It makes the perfect lunch and it's ready in less than 20 minutes! 
Course Salad, Side Dish
Cuisine American, Mediterranean
Diet Vegan, Vegetarian
Prep Time 8 minutes
Cook Time 10 minutes
Servings 4 servings
Calories 485kcal
Author Sina

Ingredients

  • 2 cups fine bulgur
  • 4 tablespoons tomato paste
  • 4 cups vegetable broth
  • 1 bunch parsley
  • 1 bunch mint
  • juice of one lemon
  • 1/2 large cucumber, chopped
  • 4 tomatoes, chopped
  • 4 tablespoons olive oil
  • 1 yellow bell pepper, chopped
  • 1 red bell pepper, chopped
  • salt, to taste
  • black pepper, to taste

Instructions

  • Add the bulgur to a small pot together with the tomato paste.
  • Add the vegetable broth and bring to a boil. Turn off the heat and let it soak for 10 minutes. 
  • In the meanwhile, chop the cucumber, the tomato, and the bell pepper. Cut the green onions into rings.
  • Finely chop the fresh parsley and the mint. 
  • Squeeze the lemon. Set the juice aside. 
  • Stir the cooked bulgur. 
  • Add the chopped tomatoes, cucumber, bell pepper, green onion, parsley, mint, olive oil, and lemon juice. Season with salt and pepper. 
  • Serve immediately or store in the fridge for later. 

Notes

  • Make sure to use high quality olive oil. It really makes a difference!
  • You could also use couscous instead of bulgur. Quinoa also works well for a change. 
  • The fresh parsley and mint provide this salad with lots of flavor. So use them generously. 
  • Stored in an airtight container in the fridge, this salad will last up to 4 days. 

Nutrition

Calories: 485kcal | Carbohydrates: 81g | Protein: 14g | Fat: 16g | Saturated Fat: 2g | Sodium: 1677mg | Potassium: 1484mg | Fiber: 19g | Sugar: 16g | Vitamin A: 3493IU | Vitamin C: 155mg | Calcium: 191mg | Iron: 8mg

 

The post Bulgur Salad appeared first on Vegan Heaven.





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