Bulgur Salad
This tasty Bulgur Salad recipe combines nutty bulgur wheat with a zesty lemon dressing, fresh herbs, pumpkin seeds, and colorful vegetables.
Equipment
- Pot
- Mixing bowl
Ingredients
- 1 cup bulgur
- 2 cups boiling water
- ½ a vegetable bouillon cube (optional)
- zest of one lemon
- 2 tablespoons fresh lemon juice
- 2 tablespoons olive oil
- 1 garlic clove (crushed)
- ¼ teaspoon each salt and freshly ground black pepper
- 2 tablespoons finely chopped fresh mint leaves
- 1 tablespoon finely chopped fresh parsley
- 1 cup grape tomatoes (halved or quartered)
- ½ a cucumber (finely chopped)
- 2 tablespoons pumpkin seeds (optional)
Instructions
- Add the boiling water and bouillon cube to a pot over a medium heat and stir until the bouillon dissolves. Stir in the bulgur wheat, reduce the heat and simmer for 10 minutes, adding a little more water if it boils away. Turn off the heat and cover the pan with a lid (or large plate). Let it stand for 10 minutes to finish cooking.
- Meanwhile, zest the lemon, squeeze the lemon juice, crush the garlic, and stir them into the oil in a small bowl along with the salt and pepper.
- Chop the herbs, and chop the tomatoes and cucumber.
- When the bulgur is cooked, rinse it under cold water to cool it, and drain it well.
- Pour it into mixing bowl and stir in the chopped vegetables, herbs, dressing and pumpkin seeds and mix well.
- Store in the refrigerator for up to 3 days.
Nutrition
Calories: 150kcalCarbohydrates: 20gProtein: 4gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.002gSodium: 64mgPotassium: 231mgFiber: 5gSugar: 1gVitamin A: 355IUVitamin C: 6mgCalcium: 22mgIron: 1mg
The nutritional information provided is approximate and can vary depending on several factors, so is not guaranteed to be accurate. Please see a registered dietician for special diet advice.
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