Spiced Bulgur Salad
Bright, flavorful, and packed with texture, this Spiced Bulgur Salad is a refreshing twist on traditional grain salads. Featuring tender bulgur wheat infused with the warm, earthy notes of cumin, coriander, and paprika, this dish is a perfect balance of hearty and zesty flavors. Juicy cherry tomatoes, crisp cucumbers, and aromatic fresh herbs like parsley and mint bring a vibrant freshness, while optional crumbled feta adds a creamy, salty layer. Elevate your presentation with pomegranate seeds for a pop of color and tangy sweetness. Quick to prepare in under 30 minutes, this versatile salad is ideal as a light main course, side dish, or make-ahead lunch, making it a standout in any Mediterranean-inspired meal lineup.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water (or vegetable broth)
- 3 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 0.5 cups red onion, finely chopped
- 0.5 cup fresh parsley, chopped
- 0.25 cup fresh mint, chopped
- 0.5 cups feta cheese, crumbled (optional)
- 0.25 cups pomegranate seeds (optional, for garnish)
Instructions
Place the bulgur wheat in a medium-sized heatproof bowl. Bring the water (or vegetable broth) to a boil, then pour it over the bulgur.
Cover the bowl with a lid or plastic wrap and let it sit for 10 minutes, or until the bulgur has absorbed the liquid and is tender.
Fluff the bulgur with a fork and allow it to cool to room temperature.
In a small bowl, whisk together the olive oil, lemon juice, ground cumin, ground coriander, paprika, salt, and black pepper to create the dressing.
Once the bulgur has cooled, transfer it to a large mixing bowl. Add in the cherry tomatoes, cucumber, red onion, parsley, and mint.
Drizzle the dressing over the salad and toss everything together until well combined.
If desired, gently fold in the crumbled feta cheese for a creamy, salty touch.
Garnish the salad with pomegranate seeds for a burst of color and sweetness, if using.
Serve immediately or chill in the refrigerator for 30 minutes to let the flavors meld together before serving.
Nutrition Facts
Calories |
262 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 23% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 602 mg | 26% | |
| Total Carbohydrate | 21.4 g | 8% | |
| Dietary Fiber | 5.3 g | 19% | |
| Total Sugars | 6.3 g | ||
| Protein | 8.1 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 232 mg | 18% | |
| Iron | 3.9 mg | 21% | |
| Potassium | 567 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.
