Bulgar Salad with Tomatoes, Cucumbers, Parsley, and Mint
If you like summer flavors, you’ll love this Bulgar Salad with Tomatoes, Cucumbers, Parsley, and Mint, and this tasty summer salad also has a lemony dressing that bumps up the flavor!
A few weeks ago when I had some people over for dinner, my friend Georgette brought this Bulgar Salad with Tomatoes, Cucumbers, Parsley, and Mint, along with a copy of the recipe that she’d found in Cooking Light. I loved the recipe, but didn’t realize until I looked for it online that it was created by Joanne Weir, one of my favorite cookbook authors.
The salad has many ingredients found in Tabbouleh, but the amount of tomato and cucumber and the addition of green onion gives this salad a slightly different attitude. I changed the original recipe a bit, adding lemon zest and a bit more olive oil, and this was a delightful way to use some tomatoes, cucumbers, mint, and parsley from the garden. I’m also thinking there are lots more interesting things that could be added to this salad.
What is Bulgar?
If you’re not familiar with bulgur, it’s a type of wheat that’s parboiled, then dried and cracked. Since it’s a whole grain, bulgur is great for anyone who’s following the original South Beach Diet or other diets that emphasize eating whole foods. Have you ever cooked with bulgur? If you have a good idea for using this healthy whole grain, let us know about it in the comments.
How to Make Bulgar Salad with Tomatoes, Cucumbers, Parsley, and Mint:
(Scroll down for complete recipe including nutritional information.)
- The recipe directions said to soak the bulgur in boiling water for 30 minutes.
- Here’s how it looked when I first added the water.
- After 30 minutes, the bulgur had absorbed most of the water, but if I tipped the bowl, there was still quite a bit of water in the bottom. I wasn’t in a hurry, so I let it soak about 45 minutes more.
- You could probably just drain off the extra water if you’re in a hurry, but I soaked my bulgur about 80 minutes, and after that much time it was nicely fluffy. Bulgur can be a bit chewy for some people, so I think a little extra soaking is good if you have time.
- I whisked together the lemon zest, lemon juice, minced garlic, and olive oil, and stirred it into the bulgur, then let it sit while I chopped the herbs and vegetables.
- After the bulgur has hung around with the dressing for about 20 minutes, stir in the chopped mint, parsley, and green onions.
- I used cherry tomatoes, which I thought held together very well in this salad, but you could also use chopped whole tomatoes.
- With the tomatoes and cucumbers I was going for the symmetry of cut (same-sized pieces) that I’m sometimes so picky about!
- Here’s the finished salad with the tomatoes and cucumbers gently stirred in. Season with a bit of salt and fresh ground black pepper, and serve.
Make it a Meal:
More Healthy Recipes with Bulgur:
Kalyn’s Tabbouleh with Almonds ~ Kalyn’s Kitchen
Bread Machine Whole Wheat Bread with Bulgur Wheat, Oats, Bran, and Flax ~ Kalyn’s Kitchen
- 1 cup bulgur
- 1 cup boiling water
- zest of one lemon (optional, but good)
- 3 T fresh lemon juice
- 3 T olive oil
- 2 tsp. finely minced garlic
- 1 cup chopped fresh parsley (see notes)
- 1/2 cup chopped fresh mint leaves
- 1/2 cup sliced green onions
- 2 cups chopped tomatoes
- 1 1/2 cup chopped cucumbers
- salt and fresh ground black pepper to taste
- Measure out 1 cup bulgur into a bowl big enough to hold the finished salad.
- Add 1 cup boiling water, stir, and let bulgur soak until all the water is absorbed. (The recipe said 30 minutes, but I soaked the bulgur about 80 minutes, which made it nice and fluffy.)
- While bulgur soaks, zest one lemon and put zest into a small bowl.
- Squeeze lemon juice into bowl, adding more if needed to make 3 T lemon juice.
- Add finely minced garlic, then whisk in 3 T olive oil.
- When bulgur has absorbed all the water, stir in this dressing and let marinate while you chop herbs and veggies.
- Wash parsley and mint and spin dry or dry with paper towels.
- Chop herbs and slice green onions and stir into bulgur.
- Peel cucumbers and remove seeds if the seeds are big. (I had garden cucumbers, so I left the seeds in.)
- Dice cucumbers and tomatoes into pieces about 1/2 inch, then gently stir into salad.
- Season to taste with salt and fresh ground black pepper and serve.
I used curly parsley, but either type will work.
Even though tomatoes should never be refrigerated, I was surprised that this was still quite good after it had been in the fridge overnight. Let come to room temperature before eating leftovers if possible.
Recipe slightly adapted from a recipe by Joanne Weir that appeared in Cooking Light, shared with me by Georgette.
Amount Per Serving: Calories: 114Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 112mgCarbohydrates: 13gFiber: 3gSugar: 3gProtein: 2g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This salad with bulgar might even work as a treat for low-carb diets because it’s relatively low in net carbs, but if you want a lower-carb version of this salad use more cucumbers and herbs and less bulgur. Bulgur is a whole grain, and all the other ingredients in this salad are healthful low-glycemic foods, making this a perfect choice for phase 2 or 3 of the original South Beach Diet.
Find More Recipes Like This One:
Use Salad Recipes to find more recipes like this one.Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.