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!
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
- 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
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.
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!
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Sina
Bulgur Salad
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
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