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    Bulgur Salad

    Published: Jun 18, 2023 by Sina · This post may contain affiliate links · Leave a Comment

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    a collage of two photos of bulgur salad with a text overlay

    If you’re craving a healthy and satisfying salad, you just have to try this bulgur salad! With vibrant tomatoes, crisp bell peppers, refreshing cucumbers, zesty lemon juice, and fragrant fresh parsley, this salad is a tasty and nutritious option for a quick lunch or side dish. The recipe comes together in in less than 20 minutes! 

    a white bowl with bulgur salad on a marble countertop

    Jump to:
    • Why This Recipe Works 
    • Ingredients & Substitutions 
    • How To Make This Recipe 
    • Tips & Tricks 
    • Storing
    • Other Grains 
    • Gluten-Free
    • Related Recipes
    • I Love To Hear From You!
    • Bulgur Salad

    Why This Recipe Works 

    Are you looking for a light and refreshing salad that’s bursting with flavors? Then look no further! This bulgur salad with tomatoes, cucumber, and bell peppers is packed with wholesome ingredients and it’s ready in less than 20 minutes! 

    If you haven’t tried bulgur yet, you should really give it a try. It’s high in fiber and a great source of vitamins and minerals. With its nutty taste and chewy texture it is the perfect base for this salad. And it will keep you feeling full and satisfied for hours. 

    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. 

    The hearty tomato bulgur provides a nutty base, while the juicy tomatoes, refreshing cucumber, and crisp bell pepper add the perfect crunch.

    The dressing is super simple and consists of olive oil, fresh lemon juice, freshly chopped parsley, and mint. The fresh lemon juice adds a tangy kicks that brightens up the whole salad, while the fresh parsley and mint bring a burst of herbaceous flavor. 

    Not only is this bulgur salad incredibly delicious, but it’s also packed with essential nutrients. Bulgur provides you with fiber while bell pepper and tomatoes are loaded with vitamins and antioxidants. Plus, fresh lemon juice is a great source of vitamin C and fresh parsley is rich in iron. 

    It’s perfect as a light lunch or a side dish for your next BBQ. It’s quick and easy to prepare, making it a convenient recipe for busy days. And it’s also great for picnics and potlucks on sunny days. 

    So give it a try and trust me, you won’t be disappointed. It’s one of those recipes that will leave you craving for more! 

    Ingredients & Substitutions 

    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.
    • Lemon – use freshly squeezed lemon juice. 
    • Tomato – I used large tomatoes, but you could replace them with cherry tomatoes if you want. 
    • Cucumber – an English cucumber.
    • Bell Pepper – I used a red and yellow one, but you can use any color you want. 
    • Green Onions – its mild taste and crunch is perfect for salads. 
    • Tomato Paste – it gives the bulgur a nice tomato flavor. 

    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. 

    Tips & Tricks 

    • 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. 

    Storing

    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. 

    Other Grains 

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

    Gluten-Free

    For a gluten-free salad, you could replace the bulgur with quinoa. It won’t taste like the original recipe 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. 

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    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 Facebook, Instagram, or Pinterest! 

    Sina 

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

    Bulgur Salad

    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! 
    5 from 5 votes
    Print Pin Rate
    Course: Salad, Side Dish
    Cuisine: American, Mediterranean
    Diet: Vegan, Vegetarian
    Prep Time: 8 minutes mins
    Cook Time: 10 minutes mins
    Servings: 4 servings
    Calories: 485kcal
    Author: Sina

    Equipment

    • 1 chopping board
    • 1 knife
    • 1 pot
    • 1 bowl

    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
    Tried this recipe?Mention @_veganheaven_ or tag #veganheaven!
    Rate the recipe!If you like this recipe, please leave a good rating! This will help other readers.

     

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    Sina-Veganheaven

    Hi, I'm Sina and this is my recipe blog where I share heavenly simple and sinfully delicious vegan recipes.

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    Some posts may contain affiliate links, which means that if you click on one of the product links and actually decide to buy it, I’ll receive a small percentage of the total price - of course this does not cause any extra costs for you. I only recommend products that I personally love and use regularly.

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