Description
A refreshing and nutritious Mediterranean-inspired bulgur salad packed with fresh herbs, crisp vegetables, and a bright lemon dressing. Perfect as a light meal or side dish.
Ingredients
Scale
- 1 cup bulgur wheat
- 2 cups water
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 1/2 medium red onion, sliced
- 1/2 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup fresh lemon juice
- 2 tablespoons extra virgin olive oil
- Salt and pepper to taste
Instructions
- Step 1: Cook Bulgur – Bring water to boil in medium saucepan. Add bulgur wheat, cover, and remove from heat. Let sit 15-20 minutes until fluffy.
- Step 2: Prep Vegetables – While bulgur cooks, dice cucumber, halve cherry tomatoes, and thinly slice red onion into bite-sized pieces.
- Step 3: Prepare Herbs – Finely chop fresh parsley and mint leaves, removing any tough stems.
- Step 4: Make Dressing – In small bowl, whisk together fresh lemon juice, olive oil, salt, and pepper until well combined.
- Step 5: Combine Ingredients – In large mixing bowl, combine cooled bulgur with prepared vegetables and herbs. Pour dressing over and stir gently.
- Step 6: Chill and Serve – Refrigerate for at least 30 minutes before serving to allow flavors to meld together.
Notes
- Rinse bulgur wheat before cooking to remove excess starch and achieve better texture
- Let bulgur cool completely before adding fresh herbs to prevent wilting
- Slice red onion very thinly and soak in cold water for 10 minutes to reduce sharpness
- Taste and adjust seasoning after chilling, as flavors develop and may need balancing
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Salad
- Method: Cooking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 185 calories
- Sugar: 4g
- Sodium: 320mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 6g
- Protein: 6g
- Cholesterol: 0mg
Keywords: bulgur lemon herb salad, Mediterranean salad, healthy grain salad, bulgur wheat recipe, fresh herb salad, vegetarian salad