Quick & Healthy Bulgur Salad
A light and refreshing bulgur salad with fresh herbs, cherry tomatoes, and crunchy pecans, tossed in zesty lemon juice and olive oil. Quick, fiber-rich, and packed with plant-based protein, it’s perfect as a side or a healthy standalone meal.
Equipment
- 1 medium saucepan (for cooking bulgur)
- 1 large mixing bowl (for combining salad)
- Measuring Cups and Spoons
- Knife and chopping board
- Spoon or spatula (for mixing)
Ingredients
- 1 ½ cups bulgur wheat 300 g
- 5 green onions finely sliced
- 225 g cherry tomatoes quartered
- 65 g toasted pecans roughly chopped
- 1 small bunch fresh parsley chopped (≈5 tbsp)
- 1 small bunch fresh cilantro chopped (≈5 tbsp)
- 1 small bunch fresh mint chopped (≈5 tbsp; adjust to taste)
- Juice of 3 lemons freshly squeezed
- 3 tbsp extra-virgin olive oil
Instructions
- Prepare the Bulgur Wheat: Begin by measuring 1 ½ cups of bulgur wheat and place it into a medium-sized saucepan. Pour 3 cups of cold water over the bulgur and give it a gentle stir to ensure the grains are evenly submerged. Place the saucepan over medium-high heat and bring the water to a gentle boil. Once boiling, reduce the heat to low and cover the pan with a tight-fitting lid. Allow the bulgur to simmer for 10–12 minutes, or until the grains are tender and most of the water has been absorbed. Keep an eye on the pan and stir once or twice to prevent sticking. Once cooked, remove the pan from heat, uncover, and let it cool slightly until it reaches lukewarm temperature. This resting period allows the grains to firm up slightly, making them fluffy and easy to combine with the other salad ingredients.
- Drain and Fluff the Bulgur: If any excess water remains in the pan, carefully drain it using a fine-mesh sieve. Transfer the bulgur to a large mixing bowl and use a fork to fluff the grains gently. Fluffing separates the individual grains, ensuring the salad has a light, airy texture rather than a sticky or clumped consistency. Allow the bulgur to cool completely to room temperature before adding the fresh vegetables and herbs. This step prevents the delicate greens from wilting and helps maintain the vibrant flavor of the salad.
- Prepare the Fresh Vegetables: While the bulgur is cooling, start prepping the vegetables. Finely slice 5 green onions, making sure both the white and green parts are included for flavor and color. Quarter 225 g of cherry tomatoes and place them in a small bowl until ready to mix. These tomatoes add juiciness, brightness, and a slightly tangy flavor that balances the nutty bulgur. Keep the vegetables fresh and crisp by chopping just before combining with the salad.
- Chop the Fresh Herbs: Select 1 small bunch each of parsley, cilantro, and mint, rinse thoroughly under cold water, and pat dry with a clean kitchen towel or paper towel. Chop the herbs finely, aiming for approximately 5 tablespoons of each. Fresh herbs bring brightness, aroma, and an unmistakable Mediterranean flavor to the salad. For a milder mint taste, use less mint—about 2 tablespoons is sufficient if you prefer subtlety.
- Toast the Pecans: Measure 65 g of pecans and place them in a dry skillet over medium heat. Toast the nuts for 3–5 minutes, stirring constantly, until they turn golden brown and release their natural aroma. Keep a close eye to prevent burning. Once toasted, remove from heat and let them cool slightly. Chopped pecans add crunch, healthy fats, and a rich nutty flavor that complements the fresh herbs and lemony dressing.
- Combine Bulgur and Vegetables: Once the bulgur has cooled completely, add the prepared green onions, cherry tomatoes, chopped parsley, cilantro, and mint directly into the mixing bowl with the bulgur. Gently toss the ingredients using a large spoon or spatula, making sure the vegetables and herbs are evenly distributed throughout the grains. Take care to toss delicately, so the salad remains fluffy and the ingredients maintain their texture.
- Prepare Lemon-Olive Oil Dressing: In a small bowl, combine the freshly squeezed juice of 3 lemons with 3 tablespoons of extra-virgin olive oil. Whisk thoroughly until the mixture emulsifies slightly, creating a bright, tangy dressing that will coat the grains and vegetables evenly. The lemon juice provides a refreshing citrus flavor, while the olive oil contributes heart-healthy monounsaturated fats and a silky texture.
- Dress the Salad: Pour the prepared lemon-olive oil dressing over the bulgur and vegetable mixture. Using a large spoon or spatula, gently toss the salad again to ensure every grain and herb is lightly coated with the dressing. Taste the salad and adjust seasoning with salt and freshly ground black pepper, if desired. At this stage, the salad should smell fragrant, look colorful, and have a perfect balance of textures soft grains, crunchy nuts, and crisp vegetables.
- Serve or Store: Serve the bulgur salad immediately at room temperature as a side dish or a light main course. It pairs beautifully with grilled vegetables, roasted meats, or Mediterranean-inspired meals. If preparing in advance, store the salad in an airtight container in the refrigerator for up to 2 days. The flavors continue to meld over time, making it an excellent choice for meal prep. Before serving, you can drizzle a little more olive oil or lemon juice to refresh the flavors.
Notes
- To soften bulgur without cooking, soak in boiling water for 30 minutes until tender.
- Reduce mint to 2 tablespoons for a milder, more subtle flavor.
- Experiment with different nuts like almonds, walnuts, or seeds for added texture.
- For a gluten-free version, substitute bulgur with quinoa or millet using the same liquid-to-grain ratio.
- Use freshly squeezed lemon juice for the brightest flavor instead of bottled juice.
- Fluff the bulgur thoroughly and allow it to cool completely before mixing to keep grains separate.
- Chop herbs uniformly to ensure balanced flavor in every bite.
- Toast nuts lightly to enhance aroma and add a satisfying crunch.
