Black Bean and Bulgar Salad
Bright, refreshing, and packed with wholesome ingredients, this Black Bean and Bulgur Salad is the perfect harmony of flavors and textures in every bite. Nutty bulgur wheat forms the hearty base, while protein-rich black beans, crisp cucumber, juicy cherry tomatoes, and sweet red bell pepper bring a medley of vibrant colors and nutrients. Fresh parsley and cilantro add a fragrant, herbaceous note, beautifully complemented by a zesty lime and olive oil dressing spiced with ground cumin. Quick and easy to prepare in just 30 minutes, this salad is an ideal make-ahead dish, allowing the flavors to meld together as it chills. Perfect for meal prep, picnics, or a healthy lunch, this vegan and fiber-packed delight is sure to become a staple in your rotation.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 1 cup black beans, cooked and rinsed
- 2 cups water
- 1 medium cucumber, diced
- 1 red bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1 small red onion, finely chopped
- 0.25 cup fresh parsley, chopped
- 0.25 cup fresh cilantro, chopped
- 3 tablespoons olive oil
- 2 tablespoons lime juice, freshly squeezed
- 1 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
In a medium saucepan, bring 2 cups of water to a boil. Stir in 1 cup of bulgur wheat, cover, and reduce the heat to low. Cook for 12-15 minutes or until the bulgur absorbs all the water and becomes tender.
Fluff the cooked bulgur with a fork and set it aside to cool slightly.
In a large mixing bowl, combine the cooked and cooled bulgur, black beans, diced cucumber, diced red bell pepper, cherry tomatoes, red onion, parsley, and cilantro.
In a small bowl, whisk together the olive oil, lime juice, ground cumin, salt, and black pepper to create the dressing.
Pour the dressing over the bulgur mixture and gently toss to combine, ensuring all ingredients are evenly coated.
Taste and adjust seasoning with additional salt or lime juice if desired.
Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld together.
Serve the salad chilled or at room temperature. Enjoy!
Nutrition Facts
Calories |
226 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.1 g | 14% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 309 mg | 13% | |
| Total Carbohydrate | 28.2 g | 10% | |
| Dietary Fiber | 7.0 g | 25% | |
| Total Sugars | 5.2 g | ||
| Protein | 7.0 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 85 mg | 7% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 581 mg | 12% | |
*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.
