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
No-Bake Pistachio Ice Cream Cake
I love ice-cream cakes, and it is so hard to find vegan ones in stores, so I knew at some point I'd want to try and whip a recipe up, but one thing that's always a factor for me is whether or not it'll be a time-consuming project or not. If I need to use my mixer, food processor or oven, it means I need to plan for more dishes and more time spent on this, and that's where I sometimes hold off on exploring and developing new recipes. I was not only aiming for an easy-to-make recipe here, but also one that requires very few ingredients and as allergen-friendly as possible. This makes it a store-in-the-freezer dessert for when I have unexpected guests, or when we are on the road and want an indulgent treat.
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