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Bulgur Salad with Fresh Herbs & Lemon
A super simple, quick and healthy bulgur salad recipe. Fresh and bright-flavored it is a great salad to pair with just about anything or to enjoy on it's own. Serves 4-6.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4
Calories 414 kcal
Ingredients
- 1 1/2 cups bulgur wheat (300 g)
- 5 green onions, finely sliced
- 225 g cherry tomatoes, quartered
- 65 g toasted pecan nuts, roughly chopped
- 1 small bunch fresh chopped parsley
- 1 small bunch fresh chopped cilantro
- 1 small bunch fresh chopped mint (see notes below)
- freshly squeezed juice of 3 lemons
- 3 tablespoons extra-virgin olive oil
Method
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To cook the bulgur, combine 1 1⁄2 cups medium-grain bulgur and 3 cups water in a medium saucepan. Bring to a boil. Cover, reduce heat, and simmer for 10 to 12 minutes or until tender. Drain, if necessary. Set aside to cool until lukewarm. Fluff the bulgur, set aside and cool to room temperature, then make the salad.
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Once the bulgur has cooled, stir in the green onions, tomatoes, pecans, parsley, mint and cilantro. Mix together the lemon juice and olive oil and drizzle over the salad. Toss to combine and serve immediately. Enjoy!
Notes
- Alternatively, bulgur can be soaked. To soak, put the bulgur in a bowl and pour over boiling water until the water level is about 1 cm above the bulgur. Cover with plastic wrap and let stand until water is absorbed, about 30 minutes.
- I use equal amounts of herbs for this bulgur salad. 1 small bunch is about 5 tablespoons chopped herbs.
- The fresh mint is a dominant flavor in this salad. If you prefer a more subtle mint flavor then use only 2 tablespoons.
- For a gluten-free version of this salad recipe, use quinoa or millet in place of bulgur.