Easy Bulgur Salad
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 150.3
- Total Fat: 2.2 g
- Cholesterol: 0.0 mg
- Sodium: 12.6 mg
- Total Carbs: 29.2 g
- Dietary Fiber: 7.3 g
- Protein: 4.8 g
IntroductionFull of fiber and fresh herbs, this whole-grain salad is perfect as a side or light lunch. Full of fiber and fresh herbs, this whole-grain salad is perfect as a side or light lunch.
2 cups coarse bulgur
2 T no salt added tomato paste
1 T olive oil
juice of one lemon (about 2 T)
1 T pomegranate molasses (or honey)
1/2 t sumac (optional)
2 scallions, chopped--use green and white parts
2 plum or Roma tomatoes, chopped
1 cup chopped fresh herbs (dill, mint, and parsley or any combination you like)
salt and pepper to taste
The tomato paste adds a rich flavor, as do the pomegranate molasses and sumac. You can omit those ingredients if you don't have them.
I use a combination of mint, parsley, and dill in the recipe; basil would also be delicious.
Place the tomato paste, pomegranate molasses, sumac, lemon juice, and olive oil in a medium-sized bowl and whisk ingredients with a fork to combine. Add the bulgur and stir well.
Add the chopped herbs, scallions and tomatoes and toss to combine.
Allow to cool to room temperature before serving; leftovers are best served chilled.
Makes eight 1-cup servings.
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Member Ratings For This Recipe
This is my favorite salad. I love to add in chopped salad veggies like cucumber, celery and green peppers. I haven't tried the pomegranate molasses or honey before but that would help cut the acidity of the lemon. I take this salad and add it to a pita with chicken for a sandwich at work. Yummy! - 10/4/14
This is a riff on the middle eastern salad, tabhouli. The traditional recipe is bulghur, parsley, tomatoes, cukes with olive oil and lemon juice and salt. I learned from a Lebanese woman. Finely chop vegs in a chopper. Amount of parsley should be more than bulghur - 3/28/15
Like the homemade version over the boxed stuff! Instead of tomato paste, I added a can of undrained diced tomatoes. I also switched the mint for basil because I only like mint in a cocktail :) FYI for the previous poster, I found bulgur in the natural food aisle. - 4/2/13