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Salad with bulgur and vegetables

Bulgur and vegetable salad

An unusual but very tasty salad — light yet filling at the same time! It might sound odd at first — a fresh vegetable salad with a grain — but bulgur and fresh vegetables go together beautifully, complementing each other to create a wonderful flavor. The salad also turns out hearty and nourishing, so you can serve it for lunch or dinner even without any meat. And it's easy on the stomach, which makes it a fit for anyone watching their weight or following a diet. Best of all, it's very quick and simple to make.

Snezhana

Recipe author

Composition / ingredients

Servings:

Bulgur

100

Zucchini

100

Tomatoes

100

Bell pepper

100

Onion

Parsley

Dill

Green onion

Olive oil

Salt

Ground black pepper

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 12 % 3 g

Fats 35 % 9 g

Carbohydrates 54 % 14 g

153 kcal

GI: 100 / 0 / 0

Cooking method

Cooking time: 30 min

Step 1:

How do you make a bulgur and vegetable salad? Gather your ingredients. You can add to or change the mix of vegetables however you like. Young green peas and corn, or more fresh herbs, will make the salad brighter and more colorful. You can also up the spices to taste for a fuller flavor.
Step 2:

Rinse the bulgur with water until it runs clear. Put it in a pot and cover it with cold water in a 1:2 ratio — one part grain to two parts water. Set it over the heat. Bring it to a boil, salt it, lower the heat to medium, and cook for 15 minutes.
Step 3:

By then the liquid should have cooked off in the pot. Turn off the heat. Leave the grain covered to cool.
Step 4:

Wash the vegetables well under running water. Core and seed the bell pepper. Cut the peppers into strips. Wash the tomatoes. If they're small, cut them into quarters; if large, into cubes. The tomatoes should be ripe but firm, so there's no excess juice.
Step 5:

Wash the young zucchini and peel off the skin; it has no seeds, so there's no need to remove the core. Cut it into cubes.
Step 6:

Peel the onion and chop it finely. If the onion seems too sharp, you can soak it in a mix of water, vinegar, and a little sugar for half an hour — it'll mellow out. Or you can leave it out entirely if the green onion is enough for you.
Step 7:

Put the bulgur and vegetables in a salad bowl. Wash the fresh parsley, dill, and green onion, let the water drain off, and ideally dry the herbs on a paper towel. You can use frozen herbs. Finely chop the herbs and add them to the salad bowl.
Step 8:

Dress the salad with olive oil. Add salt and ground black pepper. Anyone who likes things more savory can add a clove of garlic pressed through a press. Toss the salad. The salad is ready. Serve it up. Enjoy!

For how to choose the perfect pot for soup, grains, or pickling cucumbers, read the article on pots.
Choose juicy but firm tomatoes. Soft ones don't hold their shape well — as you cut and toss them, they break down into a shapeless mush and spoil the look of the dish.
Important! To cook with bulgur deliciously, easily, and in lots of ways, see the article "Bulgur: get to know it and cook with confidence!"