Vegetable Bulgur Salad with Buttermilk Dressing
Bright, refreshing, and packed with flavor, this Vegetable Bulgur Salad with Buttermilk Dressing is a wholesome dish that perfectly balances hearty grains with vibrant, fresh vegetables. The nutty bulgur wheat serves as the base, providing a tender chew that pairs beautifully with crisp cucumber, juicy cherry tomatoes, and colorful red bell pepper. Fragrant parsley and mint elevate the flavor profile, while a creamy buttermilk dressing infused with garlic, Greek yogurt, and zesty lemon juice ties everything together. Optional crumbled feta adds a delightful touch of tanginess and richness. Ready in just 30 minutes, this salad is perfect for a light lunch, a side dish, or even a potluck star. Serve chilled for a refreshing bite that’s as nutritious as it is delicious! Keywords: vegetable bulgur salad, buttermilk dressing, healthy salad recipe, easy summer salad, vegetarian salad.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 1 teaspoon salt
- 1 medium cucumber
- 1.5 cups cherry tomatoes
- 0.5 medium red onion
- 1 medium red bell pepper
- 0.5 bunch parsley
- 0.25 bunch mint leaves
- 0.5 cup buttermilk
- 0.25 cup Greek yogurt
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 1 clove garlic
- 0.25 teaspoon ground black pepper
- 0.5 cup feta cheese (optional)
Instructions
Rinse the bulgur wheat under cold water using a fine mesh sieve.
In a medium saucepan, bring 2 cups of water to a boil. Add 1 teaspoon of salt and the rinsed bulgur wheat.
Stir, cover, and reduce the heat to low. Simmer for 10 minutes or until the bulgur is tender and has absorbed most of the water.
Remove from heat, fluff with a fork, and allow the bulgur to cool to room temperature.
While the bulgur cools, prepare the vegetables. Dice the cucumber, halve the cherry tomatoes, finely chop the red onion, and dice the red bell pepper.
Chop the parsley and mint leaves finely. Set all prepared vegetables and herbs aside.
To make the buttermilk dressing, combine the buttermilk, Greek yogurt, lemon juice, olive oil, minced garlic, black pepper, and a pinch of salt in a bowl. Whisk until smooth and creamy.
In a large mixing bowl, combine the cooled bulgur, chopped vegetables, herbs, and the buttermilk dressing. Toss gently to combine.
If using feta cheese, crumble it over the salad and mix gently.
Serve immediately or chill in the refrigerator for 15-20 minutes to allow the flavors to meld.
Garnish with additional fresh herbs if desired.
Nutrition Facts
Calories |
1473 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.0 g | 79% | |
| Saturated Fat | 25.5 g | 127% | |
| Polyunsaturated Fat | 3.0 g | ||
| Cholesterol | 122 mg | 41% | |
| Sodium | 3945 mg | 172% | |
| Total Carbohydrate | 187.0 g | 68% | |
| Dietary Fiber | 43.1 g | 154% | |
| Total Sugars | 27.6 g | ||
| Protein | 54.5 g | 109% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 1078 mg | 83% | |
| Iron | 10.3 mg | 57% | |
| Potassium | 2540 mg | 54% | |
*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.
