Best 3 Bulgur Wheat Salad Recipes

Embark on a culinary journey to the heart of the Mediterranean with our delightful Bulgur Wheat Salad. This vibrant and flavorful dish combines the nutty flavor of bulgur wheat with an array of fresh vegetables, tangy dressing, and aromatic herbs. Discover how to create this refreshing salad through three unique variations: a classic bulgur wheat salad bursting with crisp cucumbers, juicy tomatoes, and zesty lemon dressing; a protein-packed bulgur wheat salad featuring succulent grilled chicken, roasted vegetables, and a creamy tahini dressing; and a vegan bulgur wheat salad brimming with colorful bell peppers, hearty chickpeas, and a tangy lemon-herb dressing. With its versatility and health benefits, this ancient grain salad promises a delightful dining experience that will tantalize your taste buds and nourish your body.

Here are our top 3 tried and tested recipes!

BULGUR WHEAT SALAD

Bulgur Wheat Salad image

Fresh seasonings jazz up bulgur in this bright and simple side. Combined with ripe tomatoes and green onions, this scrumptious dish from Millie McDonough of Homeland, California is a winner.

Provided by Taste of Home

Categories Lunch

Time 35m

Yield 6 servings.

Number Of Ingredients 9

Ingredients

1 cup bulgur
1 cup boiling water
2 tablespoons lemon juice
2 tablespoons olive oil
1 garlic clove, minced
1/2 teaspoon salt
1/2 cup minced fresh parsley
2 medium tomatoes, chopped
4 green onions, chopped

Steps:

Place bulgur in a large bowl; stir in water. Cover and let stand for 30 minutes or until liquid is absorbed. , In a small bowl, whisk the lemon juice, oil, garlic and salt. Stir into bulgur. Add parsley. , Cover and refrigerate for at least 1 hour. Just before serving, stir in the tomatoes and onions.

Nutrition Facts : Calories 137 calories, Fat 5g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 210mg sodium, Carbohydrate 22g carbohydrate (2g sugars, Fiber 5g fiber), Protein 4g protein. Diabetic Exchanges

BULGUR WHEAT SALAD - TURKISH STYLE

Bulgur Wheat Salad - Turkish Style image

Make and share this Bulgur Wheat Salad - Turkish Style recipe from Food.com.

Provided by Nye McClelland

Categories Grains

Time 50m

Yield 4-6 serving(s)

Number Of Ingredients 11

Ingredients

1 medium cooking onion, chopped and sauteed
2 cups bulgur (add 4 cups of boiled water in a bowl and set aside)
3 freshly squeezed lemons
1/2 cup finely chopped parsley
1 large tomatoes, diced
1/4 teaspoon cumin
1/4 teaspoon coriander
1/4 teaspoon paprika
1 cup quartered red seedless grapes or 1 cup quartered green seedless grape
1/4 cup extra virgin olive oil
salt

Steps:

Mix all the ingredients together and let it marinate for at least a half hour in the fridge then serve.
When pomegranates are in season, I substitute the grape, makes for eye catching colour.

FRESH AND FIGGY BULGUR (BULGOR) WHEAT SALAD

Fresh and Figgy Bulgur (Bulgor) Wheat Salad image

Yellow pepper, chopped figs, sliced almonds, tomato, parsley, onion, bulgur wheat and a tangy turmeric dressing make this delicious! Similar to Tabouleh, only more filling, this is a complete meal that is easy to prepare and very healthy.

Provided by Elise and family

Categories One Dish Meal

Time 30m

Yield 2-3 serving(s)

Number Of Ingredients 13

Ingredients

3/4 cup Bulgar wheat, uncooked
1 1/2 cups boiling water
1 pinch salt
1 teaspoon olive oil
3 tablespoons onions, diced
3/4 cup parsley, diced
1 large tomatoes, diced
2 large figs, diced
1/4 cup sliced almonds
1/2 yellow pepper, diced
3 tablespoons olive oil
1/2 teaspoon turmeric
salt and pepper

Steps:

Bring water, pinch of salt and 1 tsp olive oil to a boil in a medium pot. Add Bulgur wheat and stir, then quickly remove from heat and cover. Let stand for 30 minutes.
When 15 minutes of time remaining for the Bulgur, prepare other ingredients (except for dressing) and toss in a large bowl.
When Bulgur wheat has cooked, add to other ingredients and mix well (it's OK if the Bulgur wheat is still warm).
Combine olive oil, turmeric and salt and pepper in a small bowl. Pour over salad and stir to coat. Serve and enjoy!
Note: sometimes a bit of diced nectarine makes a nice addition.

Nutrition Facts : Calories 414.7, Fat 29.2, SaturatedFat 3.7, Sodium 104.4, Carbohydrate 37, Fiber 8.9, Sugar 14.3, Protein 7.1

Tips:

Choose the Right Bulgur Wheat: Use coarse-grain bulgur wheat or medium-grain bulgur for this salad.
Cook Bulgur Wheat Properly: Cook the bulgur wheat according to package instructions or use the stovetop method provided in the recipe.
Fluff the Bulgur Wheat: After cooking, fluff the bulgur wheat with a fork to separate the grains and prevent clumping.
Use Fresh Vegetables: Use fresh, crisp vegetables for the best flavor and texture.
Chop Ingredients Uniformly: Chop the vegetables and herbs uniformly to ensure even cooking and distribution.
Don't Overdress the Salad: Add the dressing just before serving to prevent the salad from becoming soggy.
Chill the Salad Before Serving: Chill the salad for at least 30 minutes before serving to allow the flavors to meld.

Conclusion:

Bulgur wheat salad is a delicious and versatile side dish or main course. It's a great way to use up leftover bulgur wheat, and it's packed full of flavor and nutrients. Serve the salad warm or cold, and enjoy the combination of textures and flavors.