Bulgur Wheat Salad with Tomato and Cucumber
Elevate your salad game with this vibrant and refreshing Bulgur Wheat Salad with Tomato and Cucumber, a Mediterranean-inspired dish that's perfect for any occasion. Packed with wholesome bulgur wheat, crunchy cucumbers, juicy tomatoes, and zesty red onion, this salad is a nutritious powerhouse. Fresh parsley and mint add an aromatic burst of flavor, while a simple dressing of olive oil, lemon juice, salt, and pepper ties it all together beautifully. This no-cook recipe is ready in just 20 minutes, making it an ideal choice for a light lunch, meal prep, or as a side dish for grilled meats. Healthy, easy, and bursting with fresh ingredients, this bulgur wheat salad is sure to become a fast favorite!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups boiling water
- 1 large cucumber
- 3 medium tomatoes
- 1 small red onion
- 0.5 cup parsley
- 0.25 cup mint leaves
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Place the bulgur wheat in a large heatproof bowl.
Pour 2 cups of boiling water over the bulgur wheat, stir, and cover the bowl with a plate or plastic wrap. Let it sit for 15 minutes to absorb the water and soften.
In the meantime, dice the cucumber and tomatoes into small, bite-sized pieces and finely chop the red onion.
Roughly chop the parsley and mint leaves and set aside.
Once the bulgur wheat has absorbed the water, fluff it with a fork to separate the grains.
Add the diced cucumber, tomatoes, and red onion to the bulgur wheat, followed by the chopped parsley and mint.
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to create the dressing.
Pour the dressing over the bulgur wheat and vegetables, then toss everything gently to combine.
Taste and adjust seasoning with additional salt, pepper, or lemon juice if needed.
Serve immediately or refrigerate for 30 minutes to let the flavors meld together. Enjoy your fresh and healthy bulgur wheat salad!
Nutrition Facts
Calories |
1209 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.8 g | 60% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 4.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1256 mg | 55% | |
| Total Carbohydrate | 185.3 g | 67% | |
| Dietary Fiber | 45.2 g | 161% | |
| Total Sugars | 22.8 g | ||
| Protein | 31.7 g | 63% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 379 mg | 29% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 2756 mg | 59% | |
*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.
