Bulgur Salad(A Summertime Favorite)
A refreshing and tangy summertime bulgur salad packed with fresh vegetables, herbs, and olives, perfect for light meals, picnics, or outdoor gatherings.
Ingredients
Instructions
- Prepare the bulgur wheat in 2 cups of boiling water.
- Let the bulgur cool to room temperature.
- Chop the cucumber, tomato, black olives, onion, and green onion.
- Mix all chopped vegetables and olives together in a bowl.
- Add the cooled bulgur to the vegetable mixture.
- Combine lemon juice, chopped parsley, olive oil, salt, and black pepper.
- Pour the dressing over the salad and toss to combine.
Tips & Substitutions
For added flavor, consider using fresh herbs like mint or dill alongside parsley. You can substitute quinoa for bulgur wheat for a gluten-free option. If you prefer a spicier kick, add diced jalapeños or a pinch of cayenne pepper. Make sure to rinse the bulgur well before cooking to remove any residual bitterness.
Serving Suggestions
Serve this bulgur salad as a light main dish or as a side with grilled meats or fish. It pairs beautifully with Citrus Melon Mingle for a vibrant summer meal. For a complete Mediterranean experience, consider adding Cooked Artichokes or serving it alongside pita bread and hummus.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld, making it even more delicious the next day. To reheat, gently warm in a pan over low heat or enjoy it cold straight from the fridge, as it’s a refreshing dish.
Nutrition & Diet Analysis (per serving)
Each serving of Bulgur Salad(A Summertime Favorite) contains roughly 202 calories, with 13g protein, 39g carbohydrates, and 4g fat. It is an excellent source of iron (105% of the Daily Value), vitamin C (93% of the Daily Value), and dietary fiber (64% of the Daily Value), and a good source of calcium and vitamin A. Note that it is relatively high in sodium, at 1948mg per serving (85% 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 prepare this salad ahead of time?
Yes, this salad is perfect for meal prep! You can make it a day in advance; the flavors will deepen as it sits. Just be sure to keep the dressing separate until you're ready to serve to prevent the bulgur from becoming mushy.
Is bulgur salad suitable for vegan diets?
Absolutely! This bulgur salad is entirely plant-based and makes for a great vegan meal option. The combination of vegetables and olive oil provides a nutritious and satisfying dish that can be enjoyed by everyone.
What other vegetables can I add to this salad?
You can customize this salad with your favorite veggies. Bell peppers, radishes, or even shredded carrots would add crunch and color. For a twist, try adding roasted vegetables to enhance the flavor profile.
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).