5 a Day Bulgur Wheat Salad
Brighten up your plate with this vibrant and nutritious 5 a Day Bulgur Wheat Salad, a perfect way to pack your day with fresh veggies and wholesome grains! Featuring tender bulgur wheat as the base, this easy-to-make salad is loaded with crisp cucumber, juicy cherry tomatoes, sweet red bell pepper, grated carrot, and a handful of tender spinach leaves. Freshly chopped parsley adds a herby freshness, while a zesty lemon-olive oil dressing ties everything together with a tangy, light touch. Ready in just 35 minutes and brimming with flavor, this dish is not only an easy meal prep idea but also a colorful main or side dish for picnics, potlucks, or light lunches. It's a satisfying and delicious way to hit your five-a-day goal while keeping things light, healthy, and satisfying!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 1 cup cherry tomatoes
- 1 medium cucumber
- 1 large red bell pepper
- 1 medium carrot
- 0.5 medium red onion
- 0.5 cup parsley
- 3 tablespoons lemon juice
- 2 tablespoons olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 cup spinach leaves
Instructions
Rinse the bulgur wheat under cold running water using a sieve.
In a medium saucepan, bring 2 cups of water to a boil. Add the bulgur wheat and reduce the heat to low. Cover with a lid and let it simmer for 10-12 minutes, or until the water is absorbed and the bulgur is tender. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork and let it cool.
While the bulgur is cooking, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber, red bell pepper, and red onion, and finely grate the carrot.
Finely chop the parsley and set it aside.
In a large mixing bowl, combine the cooled bulgur wheat, cherry tomatoes, cucumber, red bell pepper, carrot, and red onion.
Add the parsley and spinach leaves to the bowl, gently mixing everything together.
In a small bowl or jar, whisk together the lemon juice, olive oil, salt, and black pepper to make the dressing.
Pour the dressing over the salad and toss until everything is evenly coated.
Taste and adjust seasoning if needed, adding more salt, pepper, or lemon juice to your preference.
Serve immediately or let the salad chill in the refrigerator for 15-20 minutes to allow the flavors to meld. Enjoy!
Nutrition Facts
Calories |
144 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.1 g | 9% | |
| Saturated Fat | 1.1 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 275 mg | 12% | |
| Total Carbohydrate | 18.5 g | 7% | |
| Dietary Fiber | 4.6 g | 17% | |
| Total Sugars | 5.3 g | ||
| Protein | 3.2 g | 6% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 59 mg | 5% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 445 mg | 9% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
