Nutritious Bulgur Salad
Prep. Time
15 minutes
Cook Time
30 minutes
Servings
4-6 plates
Difficulty
Easy
Soy-Free, Nut-Free
Picture a bowl that’s equal parts hearty and fresh—where the nutty bite of whole-wheat bulgur (hello, fiber and plant protein!) meets bursts of ruby-red sweetness and a shower of vibrant herbs. One forkful gives you that satisfying chew, a little zing from lemon and mint, and just enough olive-oil richness to keep things cozy. It’s the kind of salad you’ll throw together in minutes, then happily snack on all day—whether you’re fueling up for work, spicing up a barbecue, or just craving something that feels as good as it tastes.
Ingredients
For the Salad
1 cup (4.5oz/130g) bulgur
1/2 cup dried cranberries (craisins)
1/2 cup chopped parsley
2 tbsps chopped fresh mint leaves
3 scallions stalks, chopped
1/2 red onion, chopped
For the Dressing
Optional: 2 tbsps pomegranate concentrate
1/2 lemon, freshly squeezed
3 tbsps extra-virgin olive oil
3/4 tsp salt
1/2 tsp pepper
Instructions
Make the Salad
In a glass or metal bowl, combine the bulgar with 1 1/4 cup of hot water.
Mix well, seal with the lid and leave for 1 hour.
Thinly chop the parsley, mint and scallions and place them in a mixing bowl.
Chop the red onion and add it together with the cranberries to the bowl.
Make the Dressing
Combine the dressing ingredients in a small bowl or cup, and mix vigurously.
Drizzle the dressing over the salad right before serving.
Preferably, serve the salad at room temperature.
Notes
For a gluten-free option or if you just don't like bulgur, use quinoa instead. Rinse and cook quiona in a 1:1.5 (quinoa:water) ratio, so that for 1 cup of quinoa add 1.5 cups of water (plus, add 1 tbsp salt and 3 tbsps extra-virgin olive oil).
Instead of pomegranate concentrate, you can use silan or agava.
This salad can be made with couscous too! Also wheat-based, however, bulgur is considered a whole grain because it’s made from the whole kernel, so it is packed with more nutritional punch!
The Latest Bite
Wonderful Parsley Salad
I usually buy parsley with the idea that I’ll use “just a little” in a recipe, and then I’m left with a big bunch staring at me from the fridge. This salad is my solution. Instead of letting those greens wilt away, I chop the whole thing and make it the main event. It’s fresh, full of flavor, and takes almost no effort.
The best part is how forgiving it is. Walnuts give it crunch, but almonds or pecans work if that’s what’s in the pantry. Cheese adds creaminess and the dressing is quick to whip together with what we usually have on hand, and it makes the parsley feel less like “just herbs” and more like a real salad.
This isn’t a kid-friendly dish in our house (the parsley is just too “green” for them), but it works great for the adults. I’ll make it at home when dinner needs something light on the side, or pack it into a container when we’re traveling in an RV and want an easy salad to balance out heartier meals. Since it’s dairy-free and plant-based, it holds up well for hours on the road without the stress of refrigeration worries you get with mayo-based dressings.
It’s fast, flexible, and keeps parsley from going to waste—a little grown-up salad that travels well.