Refreshing Bulgur Salad Recipe: A Healthy Delight
If you’re looking for a wholesome, vibrant dish that’s perfect for both everyday meals and special gatherings, this bulgur salad is a fantastic choice. Ideal for those seeking a rice alternative due to dietary reasons or simply wanting to enjoy a nutritious and fiber-rich meal, this salad is both light and satisfying. With its crisp vegetables, fresh herbs, and zesty lime dressing, it’s a great addition to any table. Here’s how to prepare it:
Ingredients
- 115 grams bulgur wheat: A whole grain packed with fiber and essential nutrients.
- 115 grams mange-touts peas: Adds a delightful crunch and a burst of sweetness.
- 2 spring onions: Thinly sliced, including a few inches of the green stalks for added flavor.
- 2 tomatoes: Diced into bite-sized pieces.
- 115 grams cucumbers: Chopped into cubes for a refreshing crunch.
- 3 tablespoons fresh parsley: Finely chopped for a burst of freshness.
- 3 tablespoons fresh mint: Chopped to infuse the salad with a minty flavor.
- 3 tablespoons olive oil: Adds richness and helps to meld the flavors together.
- Juice of 1 lime: Provides a tangy kick and brightens up the salad.
- Additional lime juice (optional): For extra zing if desired.
- Mint leaves: For garnishing.
- Additional cucumber and tomato slices: Optional, for lining the bowl and enhancing presentation.
Instructions
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Prepare the Bulgur: Begin by covering the bulgur wheat with boiling water. Allow it to soak for 30 minutes until tender. Once soaked, drain the bulgur completely using a sieve.
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Blanch the Mange-Touts: Bring a saucepan of water to a boil. Add the mange-touts and blanch for a couple of minutes. To retain their vibrant green color, immediately transfer them to a bowl of icy cold water. After a few minutes, drain and cut them into thin strips crossways.
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Chop the Vegetables: Slice the spring onions, including the green stalks, into thin rings. Dice the tomatoes and cucumbers into small pieces. Combine all the chopped vegetables in a large mixing bowl.
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Combine Ingredients: Add the drained bulgur wheat to the bowl of vegetables. Mix well to combine.
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Add Fresh Herbs: Chop the fresh parsley and mint, then add them to the bowl. These herbs will add layers of flavor and freshness to the salad.
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Dress the Salad: Pour in the olive oil and squeeze the juice of one lime over the mixture. Season with salt and pepper to taste. If you’re preparing the salad ahead of time, omit the lime juice until just before serving.
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Mix and Garnish: Toss everything together thoroughly to ensure all the ingredients are well combined. Garnish with additional mint leaves for a lovely presentation. If desired, line the sides of the bowl with slices or cubes of tomato and cucumber for an extra touch.
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Serving Suggestion: Serve the bulgur salad immediately for the freshest flavor, or cover and refrigerate it for a day or two. Just remember to add the lime juice before serving if it has been stored.
Nutritional Information (per serving)
- Calories: 136.4
- Fat: 10.4 grams
- Saturated Fat: 1.5 grams
- Cholesterol: 0 mg
- Sodium: 9.6 mg
- Carbohydrates: 10.7 grams
- Fiber: 2.8 grams
- Sugar: 2.5 grams
- Protein: 2 grams
This bulgur salad is not only visually appealing but also a powerhouse of nutrition, making it a stellar choice for a healthy diet. With its light yet filling qualities, it pairs beautifully with a variety of main dishes or stands well on its own. Enjoy the fresh flavors and wholesome goodness! 🌿🥗🍅
