Refresh your meal routine with this incredibly light and vibrant Bulgur Salad, packed with fresh vegetables and fragrant herbs. It’s a simple, no-cook recipe that’s bursting with Mediterranean flavor and wholesome goodness. This dish is perfect for a quick family lunch, a healthy side, or a beautiful addition to any gathering.
🕒 TIME
Prep time: 15 min
Cook time (resting): 20 min
Total: 35 min
👨👩👧👦 Servings: 4
🛒 INGREDIENTS
- 1 cup fine bulgur wheat
- 2 medium tomatoes, finely diced
- 1 green bell pepper, finely chopped
- 1 shallot, finely chopped
- 2 tbsp fresh parsley, finely chopped
- 1 tbsp fresh dill, finely chopped
- 2 tbsp extra virgin olive oil
- Juice of 1 lemon
- Salt and freshly ground black pepper, to taste
- Crisp lettuce leaves (like romaine or butter lettuce), for serving
👩🍳 PREPARATION
- Prepare the bulgur: Place the fine bulgur in a heatproof bowl. Pour boiling water over it until the water level is about 1 inch above the grains. Cover the bowl with a plate or lid and let it rest for 15–20 minutes, or until the bulgur is soft and has absorbed the water. Fluff it with a fork and let it cool.
- Chop the veggies and herbs: While the bulgur is resting, finely dice the tomatoes, green bell pepper, and shallot. Finely chop the fresh parsley and dill.
- Combine everything: In a large bowl, add the cooled bulgur, diced vegetables, and chopped herbs. Drizzle with the olive oil and fresh lemon juice.
- Season and toss: Season generously with salt and pepper. Toss everything together gently until all the ingredients are well mixed and beautifully combined.
💡 Vitalicious Tip:
For the best flavor, let the salad sit for about 15-20 minutes after mixing. This gives the bulgur time to soak up the delicious lemon dressing and the flavors of the fresh herbs.
💚 NUTRITIONAL BENEFITS
- High in fiber: Bulgur wheat is a whole grain that’s rich in dietary fiber, which is wonderful for supporting healthy digestion and providing sustained energy.
- Packed with freshness: Loaded with fresh tomatoes, bell peppers, and herbs, this salad is a fantastic source of vitamins and antioxidants that support overall vitality.
- Wonderfully hydrating: The high water content from the fresh vegetables like tomatoes and peppers makes this a light and hydrating meal, perfect for warmer days.
🌸 VARIATION / OPTION
For a protein boost, add a can of drained and rinsed chickpeas or some crumbled feta cheese to the salad. Both pair beautifully with the fresh, zesty flavors.
🌞 SERVING SUGGESTION
Spoon the vibrant bulgur salad into crisp, whole lettuce leaves to create natural, edible cups. It’s a fun, interactive way for the family to enjoy their meal and a beautiful presentation for your table—a perfect Mama Vitalicious moment of fresh and simple joy. 🥗
Discover more healthy and family-friendly ideas in our Vita-Meals section!
Frequently Asked Questions
Can I make this salad ahead of time?
Prepare the bulgur and chop the veggies in advance. Keep them separate and combine just before serving, or toss everything together and refrigerate for up to 1 day. Let it sit for 15–20 minutes at room temperature before serving for the best flavor.
Can I use a different grain instead of bulgur?
Absolutely! Quinoa, couscous or even cracked wheat can be used. Adjust the soaking or cooking time according to the grain’s instructions.
How should I store leftovers?
Store in an airtight container in the fridge for up to 2 days. Keep in mind that bulgur will continue to absorb moisture, so you might need to adjust the dressing before serving again.
Can I change the herbs?
Absolutely! Fresh mint, cilantro, or basil can be used instead of parsley and dill, or mixed in for a fresh twist.
Is this salad kid-friendly?
Yes! The fresh, colorful veggies and mild lemon dressing make it approachable for kids. Serve in lettuce cups to make it even more fun.
Can I make it spicier?
Sure! Add a pinch of crushed red pepper flakes or a drizzle of mild chili oil for a subtle kick.
What are the main health benefits?
This vibrant bulgur salad is high in fiber, supporting healthy digestion and providing sustained energy, while the fresh vegetables and herbs deliver a rich dose of vitamins and antioxidants to promote overall vitality. Light and hydrating, it’s perfect for warm days or whenever you want a refreshing, wholesome meal for the whole family.
