Bulgur Cucumber Dill and Mint Salad
Bright, refreshing, and packed with Mediterranean-inspired flavors, this Bulgur Cucumber Dill and Mint Salad is a wholesome dish that's perfect for a light lunch, a side at summer gatherings, or as a healthy meal prep option. Featuring fluffy and nutty bulgur wheat as the base, this salad is elevated with crisp, diced cucumbers, aromatic fresh dill and mint, and a tangy lemon-olive oil dressing that ties everything together. Thinly sliced scallions add a delicate onion-like bite, while a hint of black pepper and salt ensures a well-balanced flavor. With just 15 minutes of hands-on prep time and simple ingredients, this salad is both easy to make and incredibly satisfying. Serve it chilled for maximum refreshment—it's like summer in every bite! Perfect for vegetarians and packed with fiber, it's a healthy and zesty way to brighten up your table.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 2 medium cucumber (seedless, diced)
- 2 tablespoons fresh dill (chopped)
- 2 tablespoons fresh mint (chopped)
- 3 stalks scallions (thinly sliced)
- 3 tablespoons lemon juice (freshly squeezed)
- 3 tablespoons extra virgin olive oil
- 0.5 teaspoons salt
- 0.25 teaspoons ground black pepper
Instructions
Rinse the bulgur wheat under cold water and drain well.
In a medium saucepan, bring the 2 cups of water to a boil. Add the bulgur, reduce the heat to low, cover, and simmer for 10-12 minutes, or until the bulgur is tender and has absorbed the water.
Remove the saucepan from heat and let the bulgur sit covered for 5 minutes to steam. Then fluff it with a fork and allow it to cool to room temperature.
While the bulgur is cooling, prepare the vegetables and herbs. Dice the cucumbers, chop the dill and mint, and thinly slice the scallions.
In a large mixing bowl, combine the cooled bulgur, cucumbers, dill, mint, and scallions.
In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper.
Pour the dressing over the salad and gently toss until all the ingredients are well combined and coated evenly.
Taste the salad and adjust seasoning with additional salt, pepper, or lemon juice if needed.
Transfer the salad to a serving bowl and garnish with additional dill or mint if desired. Serve immediately or chill in the refrigerator for up to 2 hours before serving.
Nutrition Facts
Calories |
1027 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.9 g | 58% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1235 mg | 54% | |
| Total Carbohydrate | 149.5 g | 54% | |
| Dietary Fiber | 35.7 g | 128% | |
| Total Sugars | 4.9 g | ||
| Protein | 24.5 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 161 mg | 12% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 1112 mg | 24% | |
*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.
