Bulgur Salad with Fresh Vegetables and Herbs
Soaked bulgur, juicy vegetables, plenty of herbs and a lemon dressing: filling yet light.
Bulgur is wheat that has been boiled, dried and cracked, so it needs no cooking: a 20-minute soak in boiling water is enough. Tossed with vegetables and herbs, it becomes a satisfying but light lunch salad.
Why bulgur is good for you
- It is high in fibre, so it keeps you full for longer.
- Its glycaemic index is lower than that of white rice.
- It provides magnesium, iron and B vitamins.
Nutrition
Per serving (≈ 280 g). Approximate values.
How to make it
5 steps · start a timer right inside a step
Soak the bulgur
Put the bulgur in a bowl, pour over the boiling water and add a pinch of salt. Cover with a lid or plate and leave for 20 minutes, then fluff it with a fork and let it cool.
Chop the vegetables
Quarter the tomatoes and cut the cucumbers and pepper into small dice. Finely chop the parsley and mint leaves.
Whisk the dressing
Whisk the lemon juice, olive oil, cumin, salt and pepper together with a fork.
Combine
In a large bowl, mix the cooled bulgur with the vegetables and herbs, pour over the dressing and toss. Leave for 10 minutes so the flavours come together.
Serve
Spoon the salad onto plates, crumble the cheese over the top and finish with a few mint leaves.
Cook’s tips
- 1Fine bulgur softens faster; coarse bulgur is better simmered for five minutes.
- 2Be generous with the herbs; they keep the salad fresh.
- 3Season with salt at the end, as the cheese is salty too.
- 4Toast the dry bulgur in a pan with a teaspoon of olive oil for two minutes before adding the boiling water to impart a nutty aroma and prevent the grains from becoming mushy.
Serving & storage: Present this in a wide, shallow bowl topped with extra crumbled cheese and a sprig of fresh mint. It keeps well in an airtight container in the refrigerator for up to three days, though you should stir in a fresh splash of olive oil and a squeeze of lemon juice before eating to revive the flavors.
Variations
For a vegetarian version, swap the cheese for cooked chickpeas. Quinoa also works in place of bulgur, though it needs 15 minutes of simmering.
The takeaway
The salad keeps well in the fridge for a day, which makes it ideal to prepare ahead and pack for work or school.
