Best 2 Mediterranean Bulgur Salad Recipes

Embark on a culinary journey to the heart of the Mediterranean with our enticing bulgur salad recipes. Discover a symphony of flavors and textures as you explore a diverse selection of salads that showcase the vibrant and wholesome ingredients of this region. From the refreshing crunch of fresh vegetables to the nutty goodness of bulgur wheat, each recipe promises a delightful and nutritious experience. Dive into the tantalizing Mediterranean Bulgur Salad, a harmonious blend of bulgur, cherry tomatoes, cucumber, red onion, fresh herbs, and a zesty lemon-tahini dressing. Relish the vibrant flavors of the Roasted Red Pepper and Feta Bulgur Salad, where roasted red peppers, crumbled feta cheese, and a tangy balsamic vinaigrette create a delightful medley. For a protein-packed option, try the Mediterranean Bulgur Salad with Salmon, where tender salmon, roasted vegetables, and a zesty lemon-herb dressing come together in perfect harmony. Vegetarians will delight in the Mediterranean Bulgur Salad with Chickpeas, a hearty and flavorful salad featuring chickpeas, fresh vegetables, and a tangy tahini dressing. Each recipe is a celebration of Mediterranean cuisine, offering a unique and satisfying culinary experience.

Here are our top 2 tried and tested recipes!

MEDITERRANEAN BULGUR SALAD

Mediterranean Bulgur Salad image

Whether it's nutritioin or taste you're after, it doesn't get any better than this. Bulgur, beans, tomatoes, pine nuts and olive oil team up in this vegetarian main dish salad. -Taste of Home Test Kitchen, Milwaukee, Wisconsin

Provided by Taste of Home

Categories Lunch Side Dishes

Time 35m

Yield 9 servings.

Number Of Ingredients 13

Ingredients

3 cups vegetable broth
1-1/2 cups uncooked bulgur
6 tablespoons olive oil
2 tablespoons lemon juice
2 tablespoons minced fresh parsley
1/2 teaspoon salt
1/4 teaspoon pepper
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
2 cups halved cherry tomatoes
1 cup chopped cucumber
8 green onions, sliced
1 package (4 ounces) crumbled feta cheese
1/2 cup pine nuts, toasted

Steps:

In a large saucepan, bring broth and bulgur to a boil over high heat. Reduce heat; cover and simmer for 20 minutes or until tender and broth is almost absorbed. Remove from the heat; let stand at room temperature, uncovered, until broth is absorbed. , In a small bowl, whisk the oil, lemon juice, parsley, salt and pepper. , In a large serving bowl, combine the bulgur, beans, tomatoes, cucumber and onions. Drizzle with dressing; toss to coat. Sprinkle with cheese and pine nuts.

Nutrition Facts : Calories 298 calories, Fat 17g fat (3g saturated fat), Cholesterol 7mg cholesterol, Sodium 657mg sodium, Carbohydrate 31g carbohydrate (4g sugars, Fiber 8g fiber), Protein 10g protein.

MEDITERRANEAN BULGUR SALAD

Mediterranean Bulgur Salad image

I had a taste for lemon and cucumber, and this was the result!

Provided by SAMJJ

Categories Salad Grains

Time 1h45m

Yield 6

Number Of Ingredients 10

Ingredients

1 ½ cups boiling water
1 cup bulgur wheat
⅓ cup chopped cucumber
salt and ground black pepper to taste
2 tablespoons lemon juice
2 tablespoons olive oil
1 teaspoon minced garlic
½ teaspoon lemon zest
1 (15 ounce) can chickpeas, drained and rinsed
¼ cup chopped green onions

Steps:

Combine boiling water and bulgur in a bowl. Cover the bowl and let sit until water is absorbed, about 30 minutes.
Place chopped cucumber in a bowl and sprinkle with salt.
Whisk lemon juice, olive oil, garlic, lemon zest, and ground black pepper together in a bowl until dressing is well-combined.
Stir bulgur, chickpeas, cucumber, and green onions together in a bowl; pour dressing over bulgur mixture and toss to coat completely. Cover the bowl with plastic wrap and refrigerate until flavors combine, at least 1 hour.

Nutrition Facts : Calories 179.6 calories, Carbohydrate 29.4 g, Fat 5.4 g, Fiber 6.5 g, Protein 5.4 g, SaturatedFat 0.7 g, Sodium 172.2 mg, Sugar 0.4 g

Tips:

Use fresh, high-quality ingredients. This will make a big difference in the flavor of your salad.
Don't overcook the bulgur. It should be cooked until it is tender but still has a slight bite to it.
Let the bulgur cool completely before adding the other ingredients. This will help to prevent the salad from becoming soggy.
Use a light dressing. A heavy dressing will overpower the other flavors in the salad.
Serve the salad immediately or chill it for later. It will keep well in the refrigerator for up to 3 days.

Conclusion:

Mediterranean bulgur salad is a healthy and delicious dish that is perfect for a summer picnic or potluck. It is easy to make and can be tailored to your own preferences. With its combination of fresh vegetables, herbs, and bulgur, this salad is a great way to enjoy the flavors of the Mediterranean.

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