Nutritious Bulgur Salad
Prep. Time
15 minutes
Cook Time
30 minutes
Servings
4-6 plates
Difficulty
Easy
Soy-Free, Nut-Free, dairy-free, egg-free
Stovetop
Cooking required:
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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!
This recipe travels well for RV trips and road days. For planning, see how much does an RV trip cost and vegan pantry checklist and guide.
