Bulgur Wheat Salad Turkish Style
Experience the vibrant flavors of the Mediterranean with this Turkish-Style Bulgur Wheat Salad, a wholesome and refreshing dish that’s perfect for any occasion. Made with fine bulgur wheat soaked to fluffy perfection, it’s tossed with a zesty dressing of tomato paste, lemon juice, and pomegranate molasses for a tangy-sweet balance. Fresh herbs like parsley and mint, along with crunchy diced vegetables—tomatoes, cucumbers, and bell peppers—add bursts of color and crispness. Optional red pepper paste provides a spicy kick for those who crave heat. This easy, no-cook recipe is ready in just 20 minutes, making it an ideal choice for quick lunches, potlucks, or as a light yet satisfying side served over crisp lettuce leaves. Packed with bold Turkish flavors and simple, nutrient-rich ingredients, this salad is as healthy as it is delicious!
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Recipe Information
Ingredients
- 1 cup fine bulgur wheat
- 1 cup hot water
- 2 tablespoons tomato paste
- 1 tablespoon red pepper paste (optional for spice)
- 3 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice
- 1 tablespoon pomegranate molasses
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
- 4 stalks scallions (finely chopped)
- 1 cup parsley (finely chopped)
- 2 tablespoons mint leaves (finely chopped, optional)
- 2 tomatoes (diced)
- 1 large cucumbers (diced)
- 1 red bell pepper (diced)
- 6 lettuce leaves (for serving, optional)
Instructions
Place the fine bulgur wheat in a large mixing bowl. Pour the hot water over it, cover the bowl with a lid or plastic wrap, and let it sit for 10-15 minutes to absorb the water and soften.
Fluff the soaked bulgur with a fork to break up any clumps. Allow it to cool to room temperature if still warm.
In a small bowl, mix the tomato paste, red pepper paste (if using), olive oil, lemon juice, pomegranate molasses, salt, and ground black pepper until smooth to make the dressing.
Pour the dressing over the bulgur wheat and mix thoroughly, ensuring the bulgur is evenly coated with the paste mixture.
Fold in the chopped scallions, parsley, and mint leaves (if using). Mix gently to distribute the herbs evenly.
Add the diced tomatoes, cucumbers, and red bell pepper to the bowl. Mix until all the ingredients are evenly combined.
Taste the salad and adjust the seasoning if necessary, adding more lemon juice, salt, or olive oil as desired.
Refrigerate the salad for about 10 minutes before serving to allow the flavors to meld together.
Serve the bulgur wheat salad cold or at room temperature, garnished with lettuce leaves if desired.
Nutrition Facts
Calories |
308 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.0 g | 14% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 324 mg | 14% | |
| Total Carbohydrate | 49.2 g | 18% | |
| Dietary Fiber | 8.8 g | 31% | |
| Total Sugars | 8.1 g | ||
| Protein | 7.3 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 107 mg | 8% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 892 mg | 19% | |
*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.
