Bulgur Salad with Green Onion Vinaigrette
Brighten up your table with this vibrant Bulgur Salad with Green Onion Vinaigrette, a refreshing and wholesome dish that's perfect for any occasion. This Mediterranean-inspired recipe combines tender, nutty bulgur wheat with crisp cucumber, juicy cherry tomatoes, and fresh herbs like parsley and mint for a burst of flavor in every bite. The star is the green onion vinaigrette, a zesty blend of olive oil, fresh lemon juice, red wine vinegar, and minced garlic that ties the salad together beautifully. Ready in under 30 minutes, this versatile dish can be served chilled or at room temperature, making it ideal as a light lunch, a side dish for grilled meats, or a make-ahead option for potlucks and picnics. Healthy, easy, and packed with the goodness of fresh ingredients, this bulgur salad is sure to become a go-to favorite.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 4 stalks green onions (chopped)
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 1 clove garlic (minced)
- 1 medium cucumber (diced)
- 1 cup cherry tomatoes (halved)
- 0.25 cup parsley (chopped)
- 0.25 cup mint leaves (chopped)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
In a medium pot, bring 2 cups of water to a boil. Add the bulgur wheat, reduce the heat to low, cover, and simmer for about 10 minutes or until tender. Remove from heat, drain any excess water if necessary, and let it cool slightly.
While the bulgur cooks, prepare the green onion vinaigrette. In a small mixing bowl, whisk together the chopped green onions, olive oil, lemon juice, red wine vinegar, minced garlic, salt, and black pepper until well combined.
In a large mixing bowl, combine the cooked bulgur, diced cucumber, halved cherry tomatoes, chopped parsley, and chopped mint leaves.
Pour the green onion vinaigrette over the salad ingredients. Toss everything together until evenly coated in the dressing.
Taste the salad and adjust the seasoning with additional salt or pepper if needed.
Cover the salad and refrigerate for at least 20 minutes to allow the flavors to meld. Serve chilled or at room temperature.
Nutrition Facts
Calories |
155 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.5 g | 13% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 260 mg | 11% | |
| Total Carbohydrate | 14.4 g | 5% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 2.7 g | ||
| Protein | 2.7 g | 5% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 57 mg | 4% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 321 mg | 7% | |
*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.
