Bulgursalad Recipes

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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

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.

BULGUR SALAD



Bulgur Salad image

Provided by Food Network Kitchen

Categories     side-dish

Time 15m

Number Of Ingredients 0

Steps:

  • Cook 3/4 cup bulgur as the label directs. Meanwhile, combine 1 1/2 cups diced cucumber, 1/3 cup chopped olives, 1/4 cup chopped parsley, 1 segmented orange, 1/4 cup orange juice and 1 tablespoon olive oil. Rinse the cooked bulgur under cold water; toss with the salad and season with salt and pepper.

BULGUR SALAD



Bulgur Salad image

Provided by Food Network Kitchen

Categories     side-dish

Time 25m

Yield 4 servings

Number Of Ingredients 0

Steps:

  • Toast 2 cups bulgur in 1 to 2 tablespoons each butter and olive oil in a saucepan over medium heat until golden and crackly. Add 4 cups water and season with salt; cover and simmer until the liquid is absorbed and the bulgur is just tender, about 20 minutes. Cut a seedless cucumber into chunks; toss with 2 teaspoons red wine vinegar, 2 teaspoons olive oil, 1/4 cup chopped dill and a small handful of pitted, halved black olives. Serve the cucumbers over the bulgur. Photograph by Tina Rup

EASY BULGUR SALAD



Easy Bulgur Salad image

This salad can be made with couscous instead of bulgur. Cook one cup couscous according to package instructions.

Provided by Martha Stewart

Categories     Food & Cooking     Salad Recipes

Time 45m

Number Of Ingredients 8

5 1/4 ounces dried bulgur (1 cup)
1 cucumber, peeled, seeded, and finely chopped
1 small red onion, finely diced
1 cup (packed) chopped fresh flat-leaf parsley
1 clove garlic, minced
3 tablespoons fresh lemon juice
1 tablespoon olive oil
Coarse salt and ground pepper

Steps:

  • In a large bowl, pour 1 cup boiling water over the bulgur. Cover with plastic wrap; let stand until water is absorbed, about 30 minutes.
  • Add cucumber, onion, parsley, garlic, lemon juice, oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper; toss to combine. Serve warm, cold, or at room temperature. (To chill, cool, then refrigerate in an airtight container for up to 1 day.)

Nutrition Facts : Calories 180 g, Fat 4 g, Fiber 8 g, Protein 6 g

BULGUR SALAD



Bulgur Salad image

This is a nice light salad for hot days. This salad is very similar to couscous, but the main ingredient is bulgur and here the sour taste is given by pomegranate molasses.

Provided by Artandkitchen

Categories     Vegetable

Time 30m

Yield 2-4 serving(s)

Number Of Ingredients 12

160 g bulgur
250 ml boiling water (salted)
2 green onions, chopped
1 garlic clove, minced
1/2 red onion, minced
1 tablespoon tomato paste
1 red bell pepper, minced
2 tablespoons pomegranate molasses
1 -2 teaspoon of fresh mint, chopped
1/2 cup parsley, chopped
1 teaspoon paprika
4 tablespoons olive oil

Steps:

  • Poor boiling water over bulgur, cover and let soak for 15 minutes.
  • In the meanwhile prepare all the other ingredients.
  • Transfer bulgur in a cold bowl and add tomato paste to bulgur and mix well with the fork until incorporated.
  • Add red peppers and let cool down at least 10 minutes.
  • Add all remaining ingredients mix with the fork.
  • Taste the bulgur and add more pepper, salt or molasses if you want some more.
  • Serve cold or chilled.
  • Note: Feel free to add more ingredients like olives, tomato cubes, cucumber, and/or what your like.

BULGUR GREEK SALAD



Bulgur Greek Salad image

"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

1-1/2 cups bulgur
3 cups boiling water
1/4 cup plus 2 tablespoons lemon juice, divided
1 teaspoon salt, divided
1-1/4 cups cubed cooked chicken breast
1-1/4 cups chopped cucumber
1/2 cup cherry tomatoes, halved
1/3 cup Greek olives
1/4 cup minced fresh parsley
1/4 cup roasted sweet red peppers, drained and chopped
1/4 cup chopped red onion
3 tablespoons minced fresh basil
3 tablespoons olive oil
1/4 teaspoon dried oregano
1/4 teaspoon pepper
1/8 teaspoon cayenne pepper
1/4 cup crumbled feta cheese

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

BULGUR AND MINT SALAD



Bulgur and Mint Salad image

Provided by Jacques Pepin

Categories     weekday, salads and dressings

Time 4h

Yield 6 servings

Number Of Ingredients 10

1 1/2 cups bulgur wheat
1 1/2 cups lightly packed mint leaves
1 1/2 cups lightly packed parsley
1 large carrot (about 8 ounces), peeled and grated into strips on the large-hole side of cheese grater (about 3/4 cup)
6 scallions, cleaned and minced (about 3/4 cup)
4 cloves garlic, peeled, crushed and minced (about 1 tablespoon)
1 1/2 teaspoons salt
1 1/2 teaspoons Tabasco sauce
1/3 cup lemon juice
1/3 cup corn oil

Steps:

  • Place the bulgur in a saucepan and cover it with 4 cups of cool tap water. Soak for at least 3 to 4 hours (or overnight, if desired).
  • Meanwhile, coarsely chop the mint and parsley together. (There should be 1 1/2 cups total.)
  • Drain the bulgur in a sieve for 10 to 20 minutes. Place the drained bulgur in a bowl and add the carrot, scallions, garlic, salt, Tabasco, lemon juice and oil. Mix well.
  • Serve at room temperature.

Nutrition Facts : @context http, Calories 407, UnsaturatedFat 14 grams, Carbohydrate 32 grams, Fat 26 grams, Fiber 7 grams, Protein 15 grams, SaturatedFat 9 grams, Sodium 352 milligrams, Sugar 1 gram, TransFat 0 grams

CRUNCHY BULGUR SALAD



Crunchy bulgur salad image

A vibrant summer salad with radishes, edamame beans, peppers, almonds and herbs, drizzled with a citrus dressing

Provided by Charlie Clapp

Categories     Lunch

Time 25m

Number Of Ingredients 9

200g bulgur wheat
150g frozen edamame (podded)
2 Romano peppers , sliced into rounds, seeds removed
150g radishes , finely sliced
75g whole blanched almonds
small bunch mint , finely chopped
small bunch parsley , finely chopped
2 oranges
3 tbsp olive oil

Steps:

  • Cook the bulgur following pack instructions, then drain and tip into a large serving bowl to cool. Meanwhile, put the edamame beans in a small bowl, pour over boiling water, leave for 1 min, then drain. Put in a serving bowl with the peppers, radishes, almonds, mint and parsley.
  • Peel one orange, carefully cut away the segments and add to the bowl. Squeeze the juice of the other into a jam jar with the oil. Season well and shake to emulsify. If you're following our Healthy Diet Plan - separate the salad into four bowls or lunchboxes, pour half of the dressing onto the two portions being eaten today and store the remainder in the fridge for a later day. The salad will keep in the fridge for 2 days.

Nutrition Facts : Calories 483 calories, Fat 22 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 50 grams carbohydrates, Sugar 11 grams sugar, Fiber 9 grams fiber, Protein 17 grams protein

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