Bulgur is both delicious, healthy and very easy to prepare. Tamara Novacoviç with a fresh spring salad full of vitamins.
Text And Photo By Tamara Novacoviç
Bulgur is a form of whole wheat that has been cleaned, parboiled, dried, ground into particles and sifted into distinct sizes. It is very nutritious, with a pleasant nut-like flavor. High in fiber and rich in B vitamins, iron, phosporus and manganese, it represents a perfect bowl of healthy meal. I usually use it to make all kinds of salads. Since it has been pre-cooked, bulgur is ready to eat with minimal cooking or, after soaking in water or broth, can be combined with other ingredients without further cooking.
Bulgur can be used as a substitute for cous cous or rice, stuffing…it is often used with fresh vegetables to make delicious salads. We have all stepped deep into spring and farmer’s markets are full of fresh goods waiting to be used in delicious, healthy meals. Such is this salad. Refreshing, flavorful, full of vitamins. Bulgur is often used and associated with Eastern cuisine. This time I gave it a slightly Mediterranean note by pairing it with feta cheese and olive oil. This salad is the perfect example of spring goodies given to us by nature-it contains fresh chives and radishes. Use them while they’re in season, they are the best during the spring time.
PrintSpring bulgur salad
- Total Time: 25 minutes
- Yield: 2 servings 1x
Description
This fresh spring bulgur salad is a vibrant and nutritious dish, featuring bulgur paired with radishes, chives, feta, and a zesty lemon-olive oil dressing.
Ingredients
- 1/2 cup (120 g) bulgur
- 1 1/4 cups (300 ml) water
- 1 tsp salt
- Pinch of pepper
- 2 tbsp (30 ml) olive oil
- Juice of 1/2 lemon
- 1 garlic clove, minced
- 2 oz (60 g) radishes, sliced
- A handful of fresh chives, finely chopped
- 2 tbsp grated Parmesan cheese
- 2 oz (60 g) feta cheese, crumbled
Instructions
- Combine the bulgur with water and salt in a saucepan. Bring to a boil, then reduce the heat to low, cover, and cook for 10 minutes.
- Remove from heat and leave covered for another 10 minutes to allow the bulgur to absorb the remaining water.
- While the bulgur is resting, wash and slice the radishes, and finely chop the chives.
- In a large bowl, whisk together the olive oil, lemon juice, minced garlic, and a pinch of pepper.
- Add the cooked bulgur to the bowl with the dressing and toss to combine.
- Fold in the sliced radishes, chopped chives, grated Parmesan, and crumbled feta cheese.
- Taste and adjust seasoning if necessary. Serve immediately or chill in the refrigerator for up to 2 hours before serving.
Notes
Bulgur is a nutritious grain that cooks quickly, making it perfect for salads. This salad can be stored in the refrigerator for up to 2 days. Feel free to substitute the feta with goat cheese for a different flavor. The salad is best enjoyed fresh, but can be made ahead and chilled for a few hours.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Salad
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 2
- Sodium: 500
- Fat: 12
- Carbohydrates: 30
- Fiber: 6
- Protein: 8
- Cholesterol: 15
I discovered bulger just last year and enjoyed it. This is a great idea and salad.
oh cool! I have leftover bulgar that I bought for a recipe. I was wondering what to do with it :D
glad I could give you the idea :)
I love bulgur, we eat it often! This sounds great!!
thanks, likewise!