Bulgar Salad
A refreshing bulgar salad packed with fresh vegetables and zesty Italian dressing, perfect for light lunches, picnics, or side dishes for summer gatherings.
Ingredients
Instructions
- Soak bulgar wheat in 2 cups water for 1/2 hour.
- Drain and squeeze all water out of the bulgar wheat.
- Combine the soaked bulgar wheat with chopped tomatoes, green pepper, celery, and onions.
- Add Wish-Bone Italian dressing and mix well.
- Chill the salad before serving.
Tips & Substitutions
For added flavor, consider mixing in some fresh herbs like parsley or mint, which complement the bulgar well. If you'd like a heartier salad, you can substitute quinoa for the bulgar wheat. Make sure to adjust the soaking time accordingly based on your choice of grain. This dish serves as a great base for other Mediterranean recipes, so feel free to add olives or feta cheese for extra flavor.
Serving Suggestions
Serve the bulgar salad chilled as a refreshing side dish, perfect for summer barbecues or picnics. It pairs beautifully with grilled chicken or fish, making it a versatile addition to your meal. For a complete vegan meal, enjoy it alongside a Citrus-Cucumber Salad for a vibrant and nutritious spread.
Storage & Reheating
Store any leftover bulgar salad in an airtight container in the refrigerator. It will keep well for up to three days. The flavors will deepen as it sits, but if it seems dry, add a splash more of the Wish-Bone Italian dressing before serving. Avoid freezing, as the vegetables may become mushy upon thawing.
Nutrition & Diet Analysis (per serving)
Each serving of Bulgar Salad contains roughly 44 calories, with 1g protein, 7g carbohydrates, and 2g fat. It is a good source of vitamin C (16% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this salad ahead of time?
Yes, you can prepare the bulgar salad a day in advance. Just keep it refrigerated and add the dressing right before serving to maintain freshness. This allows the flavors to meld beautifully, making it even tastier when served the next day.
What can I substitute for the bulgar wheat?
You can replace bulgar wheat with quinoa, couscous, or even farro, depending on your preference. Each grain will give a slightly different texture and flavor, but they will all work well in this salad. Just remember to adjust the cooking or soaking time based on what you choose.
Is this salad suitable for vegans?
Yes, the bulgar salad is entirely vegan as it contains no animal products. Just ensure that the Wish-Bone Italian dressing you use is also vegan-friendly, as some dressings may contain dairy or other non-vegan ingredients. This makes it a great addition to any vegan recipes or gatherings.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).