Bulgur Salad Recipe – Fresh Herbs, Cucumber & Tomato Delight

Last Updated on 2 months by Neha Deshmukh

Bulgur Salad Recipe – Fresh Herbs, Cucumber & Tomato Delight

Introduction

Oh, this bulgur salad! It’s honestly one of those recipes I make on repeat, especially during warmer months. It’s so incredibly refreshing, packed with flavour, and comes together in just 15 minutes. I first made this when I was craving something light and healthy, and it’s been a staple ever since. It’s perfect as a side dish, a light lunch, or even a vibrant addition to a picnic spread. You’ll absolutely love how easy and delicious it is!

Why You’ll Love This Recipe

This isn’t just another salad; it’s a burst of freshness in every bite. It’s quick to prepare, requires minimal cooking (basically none!), and is incredibly versatile. Plus, it’s a fantastic way to get your dose of whole grains, vitamins, and herbs. It’s a healthy, flavourful, and satisfying meal that’s perfect for busy weeknights or lazy weekend brunches.

Ingredients

Here’s what you’ll need to whip up this delightful bulgur salad:

• 1/2 cup Bulgur (approx. 100g)
• 1 1/4 cup Water (300ml)
• 1 cup Tomatoes, chopped (approx. 150g)
• 3/4 cup Cucumber, chopped (approx. 120g)
• 1/3 cup Spring onion greens, chopped (approx. 30g)
• 2 cups Fresh Parsley, chopped (approx. 30g)
• 1/2 cup Fresh mint, chopped (approx. 15g)
• 3 tbsp Olive oil (45ml)
• 3 tbsp Lemon juice (45ml)
• Salt to taste
• Freshly ground black pepper powder to taste

Ingredient Notes

Let’s talk ingredients! A few little tips from my kitchen to yours:

Bulgur: Types & Nutritional Benefits

Bulgur is a whole grain made from cracked wheat. You’ll find different grinds – fine, medium, and coarse. I prefer medium for this salad as it has a nice texture. Nutritionally, it’s a fantastic source of fibre, iron, and magnesium. It’s a really wholesome addition to your diet!

Fresh Herbs: Parsley & Mint – Regional Variations

Don’t skimp on the herbs! They’re what really make this salad sing. Parsley and mint are classic, but feel free to experiment. In some parts of India, you might find people adding a touch of coriander (cilantro) for a different flavour profile.

Olive Oil: Choosing the Right Quality

A good quality extra virgin olive oil makes all the difference. It adds a lovely fruity flavour. You don’t need to use the most expensive, but avoid anything labelled “light” as that usually means it’s been heavily processed.

Lemon Juice: Fresh vs. Bottled

Always, always use fresh lemon juice if you can. The flavour is so much brighter and more vibrant. Bottled lemon juice just doesn’t compare.

Step-By-Step Instructions

Alright, let’s get cooking! It’s super simple, I promise.

1. First, let’s get the bulgur ready. Pour the 1/2 cup of bulgur into a bowl and add the 1 1/4 cups of boiling water with a pinch of salt. Give it a quick stir, cover, and let it sit for about 30 minutes. This allows the bulgur to absorb the water and become nice and fluffy.
2. Once the bulgur is ready, fluff it up with a fork. Gently press out any excess water – you don’t want a soggy salad! Let it cool completely.
3. Now for the fun part! In a large bowl, combine the cooled bulgur, chopped tomatoes, cucumber, spring onion greens, parsley, and mint.
4. Drizzle in the olive oil and lemon juice. Season generously with salt and pepper.
5. Give everything a really good mix, ensuring all the ingredients are well combined.
6. Taste and adjust the seasoning if needed. Sometimes I like to add a little extra lemon juice for a zingier flavour.

Expert Tips

• Don’t overcook the bulgur! It should be tender but still have a slight chew.
• Chop the vegetables into small, even pieces for a better texture.
• If you’re short on time, you can use pre-washed and chopped herbs.

Variations

This salad is a blank canvas for your creativity!

Vegan Adaptation

This recipe is naturally vegan! No changes needed.

Gluten-Free Considerations

While bulgur itself contains gluten, you can substitute it with quinoa for a gluten-free version.

Spice Level Adjustment

My friend, Priya, loves a little heat, so she adds a finely chopped green chilli to the mix. Feel free to do the same if you enjoy a spicy kick!

Summer Salad Variation

During the summer, I love adding some grilled corn and bell peppers to this salad. It adds a lovely smoky flavour.

Serving Suggestions

This bulgur salad is incredibly versatile. Serve it as a side dish with grilled chicken or fish, enjoy it as a light lunch on its own, or pack it for a picnic. It also pairs beautifully with some creamy hummus and warm pita bread.

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. The flavours actually meld together even more over time! However, the salad might become a little softer, so it’s best enjoyed fresh.

FAQs

What is bulgur and is it a grain?

Bulgur is a whole grain made from cracked wheat. It’s a staple in Middle Eastern and Mediterranean cuisine and is a great source of fibre and nutrients.

Can I make this salad ahead of time?

Yes, you can! You can prepare the bulgur and chop the vegetables ahead of time and store them separately. Combine everything just before serving to prevent the salad from becoming soggy.

What herbs can I substitute if I don’t have parsley or mint?

If you don’t have parsley or mint, you can substitute them with coriander (cilantro) or dill.

How can I adjust the acidity of the salad?

If you find the salad too acidic, add a touch of honey or maple syrup to balance the flavours.

Is this salad suitable for a packed lunch?

Absolutely! It’s perfect for a packed lunch. Just make sure to store it in an airtight container to keep it fresh.