Bulgur Salad
220kcal
Ingredients
- 1 cup fine or medium bulgur wheat
- 1 1/2 cups boiling water
- 1/2 teaspoon salt
- 2 tablespoons olive oil
- 2 tablespoons lemon juice, freshly squeezed
- 1/2 cup cucumber, finely diced
- 1/2 cup cherry tomatoes, quartered
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, finely chopped
- 1/4 cup fresh mint, finely chopped
Equipment
- saucepan
- Strainer
- spatula
Method
- Place the bulgur wheat in a large heatproof bowl and pour the boiling water over it. Stir in the salt, cover the bowl with a lid or plate, and let it sit for 15 minutes until the bulgur is tender and has absorbed all the water.
- Fluff the cooked bulgur with a fork to separate the grains, then drizzle with olive oil and lemon juice. Toss gently to combine.
- Add the diced cucumber, quartered cherry tomatoes, chopped red onion, parsley, and mint to the bowl. Stir gently until all ingredients are evenly distributed.
- Taste the salad and adjust seasoning with more salt, lemon juice, or olive oil if needed.
- Serve immediately, or refrigerate for up to 2 hours to let the flavors meld.
Nutrition
Calories220kcalCarbohydrates30gProtein5gFat10gSaturated Fat1gPolyunsaturated Fat2gMonounsaturated Fat7gSodium200mgPotassium350mgFiber5gSugar3gVitamin A700IUVitamin C30mgCalcium40mgIron2.5mg