Fresh And Figgy Bulgur Bulgor Wheat Salad Recipes

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BULGUR WHEAT SALAD

Fresh seasonings jazz up bulgur in this bright and simple side. Combined with ripe tomatoes and green onions, this scrumptious dish from Millie McDonough of Homeland, California is a winner.

Provided by Taste of Home

Categories     Lunch

Time 35m

Yield 6 servings.

Number Of Ingredients 9



Bulgur Wheat Salad image

Steps:

  • Place bulgur in a large bowl; stir in water. Cover and let stand for 30 minutes or until liquid is absorbed. , In a small bowl, whisk the lemon juice, oil, garlic and salt. Stir into bulgur. Add parsley. , Cover and refrigerate for at least 1 hour. Just before serving, stir in the tomatoes and onions.

Nutrition Facts : Calories 137 calories, Fat 5g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 210mg sodium, Carbohydrate 22g carbohydrate (2g sugars, Fiber 5g fiber), Protein 4g protein. Diabetic Exchanges

1 cup bulgur
1 cup boiling water
2 tablespoons lemon juice
2 tablespoons olive oil
1 garlic clove, minced
1/2 teaspoon salt
1/2 cup minced fresh parsley
2 medium tomatoes, chopped
4 green onions, chopped

BULGUR WHEAT SALAD WITH TOMATO AND CUCUMBER

A delicious and healthy side salad. Buglur is high in fiber and low in fat, rich in B vitamins, iron, phosphorous and manganese and has been a staple of the Mediterranean diet for thousands of years. This recipe is so simple and yet each flavor blends perfectly together. Originally found in one of my South Beach Diet cookbooks, this recipe has been tweaked just a bit to suit my tastes. Note: prep time includes time for bulgur to soak in water.

Provided by EveryoneLovesaSprin

Categories     Grains

Time 50m

Yield 4-6 serving(s)

Number Of Ingredients 12



Bulgur Wheat Salad With Tomato and Cucumber image

Steps:

  • Using a large bowl (this will eventually hold the finished salad), measure out one cup bulgur.
  • Add boiling water, stir, and let bulgur soak until all water is absorbed. This can take anywhere from 40 to 80 minutes.
  • Meanwhile, put lemon zest in a small bowl. Add lemon juice, garlic, and olive oil. Whisk together.
  • Once bulgur has absobed all water, stir in dressing.
  • Add chopped parsley and mint, green onions, cucumbers and tomatoes and stir.
  • Season with salt and pepper and enjoy at room temperature.

Nutrition Facts : Calories 250.7, Fat 11, SaturatedFat 1.6, Sodium 25.3, Carbohydrate 35.9, Fiber 9.1, Sugar 4.3, Protein 6.4

1 cup bulgur
1 cup boiling water
zest of one lemon (optional)
3 tablespoons fresh lemon juice
3 tablespoons olive oil
2 teaspoons garlic, finely minced
1 cup chopped fresh parsley
1/2 cup mint leaf, chopped
1/2 cup green onion, sliced
3 cups cherry tomatoes, sliced in half
1 1/4 cups chopped cucumbers
salt and pepper

FRESH AND FIGGY BULGUR (BULGOR) WHEAT SALAD

Yellow pepper, chopped figs, sliced almonds, tomato, parsley, onion, bulgur wheat and a tangy turmeric dressing make this delicious! Similar to Tabouleh, only more filling, this is a complete meal that is easy to prepare and very healthy.

Provided by Elise and family

Categories     One Dish Meal

Time 30m

Yield 2-3 serving(s)

Number Of Ingredients 13



Fresh and Figgy Bulgur (Bulgor) Wheat Salad image

Steps:

  • Bring water, pinch of salt and 1 tsp olive oil to a boil in a medium pot. Add Bulgur wheat and stir, then quickly remove from heat and cover. Let stand for 30 minutes.
  • When 15 minutes of time remaining for the Bulgur, prepare other ingredients (except for dressing) and toss in a large bowl.
  • When Bulgur wheat has cooked, add to other ingredients and mix well (it's OK if the Bulgur wheat is still warm).
  • Combine olive oil, turmeric and salt and pepper in a small bowl. Pour over salad and stir to coat. Serve and enjoy!
  • Note: sometimes a bit of diced nectarine makes a nice addition.

Nutrition Facts : Calories 414.7, Fat 29.2, SaturatedFat 3.7, Sodium 104.4, Carbohydrate 37, Fiber 8.9, Sugar 14.3, Protein 7.1

3/4 cup Bulgar wheat, uncooked
1 1/2 cups boiling water
1 pinch salt
1 teaspoon olive oil
3 tablespoons onions, diced
3/4 cup parsley, diced
1 large tomatoes, diced
2 large figs, diced
1/4 cup sliced almonds
1/2 yellow pepper, diced
3 tablespoons olive oil
1/2 teaspoon turmeric
salt and pepper

KISIR (TURKISH BULGUR WHEAT SALAD)

This is not a traditional Turkish Kisir, but the best I can do with the ingredients available in local stores. The salad is simple, and it's good for a light summertime meal.

Provided by MissLinguist

Categories     Grains

Time 30m

Yield 4 serving(s)

Number Of Ingredients 12



Kisir (Turkish Bulgur Wheat Salad) image

Steps:

  • Mix bulgur and water and set aside for 30 minutes, until all of the water is absorbed. (There is a special kind of bulghur used in Turkish Kisir, but any bulgur or cracked wheat that can be prepared in this way will work).
  • Add remaining ingredients, adding the red pepper paste last. (Trader Joe's makes Red Pepper Spread with Eggplant and Garlic, which works pretty well. The Turkish spread is called Ajvar (Ayvar/Hayvar/Havyar), and it is much more spicy).
  • Refrigerate and serve cold.

Nutrition Facts : Calories 95.7, Fat 5.4, SaturatedFat 0.8, Sodium 305.3, Carbohydrate 11.2, Fiber 3.1, Sugar 0.9, Protein 2.2

1 cup Bulgar wheat (Bob's Red Mill Light Bulgur Wheat is good)
1 cup boiling water
1 1/2 tablespoons olive oil
1 tablespoon lemon juice
1 cup fresh Italian parsley (1/2 bunch, chopped)
1/4 cup fresh mint leaves (chopped)
1 large roma tomato (seeded and diced)
2 green onions (chopped)
1/2 teaspoon salt
black pepper (to taste)
cayenne pepper (to taste)
4 teaspoons red pepper paste (or Ajvar)

SIMPLE BULGUR WHEAT SALAD

Make and share this Simple Bulgur Wheat Salad recipe from Food.com.

Provided by DojoCook

Categories     Lunch/Snacks

Time 1h

Yield 4-6 serving(s)

Number Of Ingredients 8



Simple Bulgur Wheat Salad image

Steps:

  • Cover the wheat with cold water for 1 hour .Then squeeze the excess water out by hand.
  • Quarter the Tomatoes and remove the seeds and pulp ,then chop into smaller pieces . Roughly chop the Cucumber
  • Add the Tomato Cucumber Parsley Mint And Olive Oil to the Wheat and toss.
  • Sprinkle on the Feta if using
  • Refrigerate for 30 minutes.
  • Enjoy.

Nutrition Facts : Calories 93, Fat 3.7, SaturatedFat 0.5, Sodium 9.1, Carbohydrate 14.2, Fiber 3.6, Sugar 2.6, Protein 2.6

200 g bulgur wheat
2 medium tomatoes
4 spring onions
1/2 English cucumber
1/2 teaspoon dried parsley
1/4 teaspoon dried mint
1 tablespoon olive oil
feta cheese (optional)

BULGUR WHEAT SALAD - TURKISH STYLE

Make and share this Bulgur Wheat Salad - Turkish Style recipe from Food.com.

Provided by Nye McClelland

Categories     Grains

Time 50m

Yield 4-6 serving(s)

Number Of Ingredients 11



Bulgur Wheat Salad - Turkish Style image

Steps:

  • Mix all the ingredients together and let it marinate for at least a half hour in the fridge then serve.
  • When pomegranates are in season, I substitute the grape, makes for eye catching colour.

1 medium cooking onion, chopped and sauteed
2 cups bulgur (add 4 cups of boiled water in a bowl and set aside)
3 freshly squeezed lemons
1/2 cup finely chopped parsley
1 large tomatoes, diced
1/4 teaspoon cumin
1/4 teaspoon coriander
1/4 teaspoon paprika
1 cup quartered red seedless grapes or 1 cup quartered green seedless grape
1/4 cup extra virgin olive oil
salt

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