Best 7 Fresh And Figgy Bulgur Bulgor Wheat Salad Recipes
Tantalize your taste buds with our delectable Fresh and Figgy Bulgur Wheat Salad, a vibrant and refreshing dish that bursts with Mediterranean flavors. This bulgur salad is a delightful symphony of textures and flavors, featuring tender bulgur wheat, sweet and juicy figs, crunchy pistachios, creamy goat cheese, and a zesty lemon-tahini dressing. It's a perfect side dish for grilled meats or fish, or a satisfying meal on its own.
In addition to the main Bulgur Wheat Salad recipe, this article also includes two additional variations to cater to different preferences and dietary needs. The Lemony Quinoa Salad offers a gluten-free alternative with the same vibrant flavors, while the Roasted Sweet Potato and Chickpea Salad adds a hearty and nutritious twist. With step-by-step instructions and beautiful photos, these recipes are easy to follow and will surely impress your family and friends.
BULGUR WHEAT SALAD
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
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
FRESH AND FIGGY BULGUR (BULGOR) WHEAT SALAD
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
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
BULGUR WHEAT SALAD WITH TOMATO AND CUCUMBER
A delicious and healthy side salad. Buglur is high in fiber and low in fat, rich in B vitamins, iron, phosphorous and manganese and has been a staple of the Mediterranean diet for thousands of years. This recipe is so simple and yet each flavor blends perfectly together. Originally found in one of my South Beach Diet cookbooks, this recipe has been tweaked just a bit to suit my tastes. Note: prep time includes time for bulgur to soak in water.
Provided by EveryoneLovesaSprin
Categories Grains
Time 50m
Yield 4-6 serving(s)
Number Of Ingredients 12
Steps:
- Using a large bowl (this will eventually hold the finished salad), measure out one cup bulgur.
- Add boiling water, stir, and let bulgur soak until all water is absorbed. This can take anywhere from 40 to 80 minutes.
- Meanwhile, put lemon zest in a small bowl. Add lemon juice, garlic, and olive oil. Whisk together.
- Once bulgur has absobed all water, stir in dressing.
- Add chopped parsley and mint, green onions, cucumbers and tomatoes and stir.
- Season with salt and pepper and enjoy at room temperature.
Nutrition Facts : Calories 250.7, Fat 11, SaturatedFat 1.6, Sodium 25.3, Carbohydrate 35.9, Fiber 9.1, Sugar 4.3, Protein 6.4
BULGUR WHEAT SALAD - TURKISH STYLE
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
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.
SIMPLE BULGUR WHEAT SALAD
Make and share this Simple Bulgur Wheat Salad recipe from Food.com.
Provided by DojoCook
Categories Lunch/Snacks
Time 1h
Yield 4-6 serving(s)
Number Of Ingredients 8
Steps:
- Cover the wheat with cold water for 1 hour .Then squeeze the excess water out by hand.
- Quarter the Tomatoes and remove the seeds and pulp ,then chop into smaller pieces . Roughly chop the Cucumber
- Add the Tomato Cucumber Parsley Mint And Olive Oil to the Wheat and toss.
- Sprinkle on the Feta if using
- Refrigerate for 30 minutes.
- Enjoy.
Nutrition Facts : Calories 93, Fat 3.7, SaturatedFat 0.5, Sodium 9.1, Carbohydrate 14.2, Fiber 3.6, Sugar 2.6, Protein 2.6
BULGUR GREEK SALAD
"I've tried to start eating healthier, and this recipe is wonderful, versatile and the ingredients are easy to find... and to have on hand at all times." Jennifer Andrzjewski - Grizzly Flats, California
Provided by Taste of Home
Categories Lunch
Time 40m
Yield 12 servings.
Number Of Ingredients 17
Steps:
- Place bulgur in a small bowl. Stir in the water, 1/4 cup lemon juice and 1/2 teaspoon salt. Cover and let stand for 30 minutes or until most of the liquid is absorbed. Drain well., In a large bowl, combine the chicken, cucumber, tomatoes, olives, parsley, red peppers, onion and basil. Stir in bulgur. , In a small bowl, whisk the oil, oregano, pepper, cayenne and remaining lemon juice and salt. Pour over bulgur mixture; toss to coat. Sprinkle with cheese.
Nutrition Facts : Calories 137 calories, Fat 5g fat (1g saturated fat), Cholesterol 12mg cholesterol, Sodium 313mg sodium, Carbohydrate 16g carbohydrate (1g sugars, Fiber 4g fiber), Protein 7g protein. Diabetic Exchanges
KISIR (TURKISH BULGUR WHEAT SALAD)
This is not a traditional Turkish Kisir, but the best I can do with the ingredients available in local stores. The salad is simple, and it's good for a light summertime meal.
Provided by MissLinguist
Categories Grains
Time 30m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Mix bulgur and water and set aside for 30 minutes, until all of the water is absorbed. (There is a special kind of bulghur used in Turkish Kisir, but any bulgur or cracked wheat that can be prepared in this way will work).
- Add remaining ingredients, adding the red pepper paste last. (Trader Joe's makes Red Pepper Spread with Eggplant and Garlic, which works pretty well. The Turkish spread is called Ajvar (Ayvar/Hayvar/Havyar), and it is much more spicy).
- Refrigerate and serve cold.
Nutrition Facts : Calories 95.7, Fat 5.4, SaturatedFat 0.8, Sodium 305.3, Carbohydrate 11.2, Fiber 3.1, Sugar 0.9, Protein 2.2
Tips:
- Choose ripe and juicy figs for the best flavor.
- Rinse the bulgur wheat before cooking to remove any impurities.
- Use a light flavored oil, such as olive oil or grapeseed oil, to dress the salad.
- Add fresh herbs, such as mint or basil, to the salad for extra flavor.
- Serve the salad immediately or chill it for later.
Conclusion:
Fig and Bulgur Wheat Salad is a delicious and refreshing salad that is perfect for summer gatherings. The bulgur wheat provides a hearty base, while the figs, tomatoes, and cucumbers add sweetness and freshness. The dressing is light and flavorful, and the salad is easy to make. Whether you are looking for a side dish or a light main course, this salad is sure to please.
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