Healthy Recipes

Fresh Mediterranean Bulgur Salad

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What happens when you mix bulgur, beans, tomatoes, pine nuts, and olive oil together? You get a beautiful fresh Mediterranean bulgur salad that whether if its health or taste, it does not get any better than this. Dive into this recipe with us!

A staple that stays true to Meditteranean cuisine is that the salads taste and feel freshThough of course, most salads are fresh the taste and flavour aspects in the salads especially with the use of fresh chopped parsley, lemon juice, and fresh juicy fruits and veggies — give it that satisfying feel-good feeling. If the food you eat feels good, looks good, and tastes good, then you will feel good and look good.

BULGUR is made from whole wheat kernels that have been cracked and partially pre-cooked to speed up cooking time. Providing a nutty flavour, it can be paired with other foods such as stir-fries, curries, or fish — in our case, salads. Like quinoa, it can be used as a rice, oatmeal, or pasta substitute. Traditionally, it is used in tabouli salads. On that note, check out our recipe for a Quinoa Tabbouleh salad!

BENEFITS of bulgur is that it is higher in fiber and protein and lower in carbohydrates than quinoa, brown rice, or couscous. It is a good source of folate, vitamin E, magnesium, potassium, and selenium. This is found in the outer shell of the wheat kernels and links to various health benefits such as reducing the risk of cardiovascular disease and type 2 diabetes.

PREP LIST                    TIME: 30 – 40 minutes                    (Serves 9)
  • 3 cups vegetable broth
  • 1-1/2 cups uncooked bulgur
  • 6 tbsps olive oil
  • 2 tbsps lemon juice
  • 2 tbsps minced fresh parsley
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 can (15 ounces) garbanzo beans or chickpeas — rinsed and drained
  • 2 cups halved cherry tomatoes
  • 1 cup chopped cucumber
  • 8 green onions — sliced
  • 1 package (4 ounces) crumbled feta cheese
  • 1/2 cup pine nuts — toasted
Shall We Begin?
  1. In a large saucepan, bring broth and bulgur to a boil over high heat. Reduce heat, cover and simmer for 20 minutes or until tender and broth is almost absorbed.
  2. Remove from the heat, let stand at room temperature, uncovered, until broth is absorbed.
  3. In a small bowl — whisk the oil, lemon juice, parsley, salt, and pepper.
  4. In a large serving bowl — combine bulgur, beans, tomatoes, cucumber, and onions. Drizzle with dressing, and give it a toss/stir to coat. Finish with cheese and pine nuts.
  5. Eat Strong. Feel Good. Live Happily.

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