Are you looking for a quick, healthy, and incredibly delicious meal that's also perfect for meal prepping? Look no further! This bulgur wheat salad recipe is your answer. It's packed with flavor, texture, and nutrients, making it a fantastic option for a light lunch, a satisfying side dish, or even a complete dinner. This easy recipe is perfect for beginners and seasoned cooks alike, offering a vibrant and healthy addition to your weekly meal plan. Let's dive in!
Ingredients:
This recipe serves 4-6 people. Feel free to adjust the quantities based on your needs.
- 1 cup bulgur wheat
- 1 ½ cups vegetable broth (or water)
- ½ cup chopped cucumber
- ½ cup chopped red onion
- ½ cup chopped tomatoes
- ½ cup chopped fresh parsley
- ¼ cup crumbled feta cheese (optional)
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions:
Step 1: Cooking the Bulgur
- Rinse the bulgur wheat under cold water until the water runs clear. This helps remove any excess starch.
- In a medium saucepan, combine the rinsed bulgur and vegetable broth (or water). Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until the liquid is absorbed and the bulgur is tender. Fluff with a fork and set aside to cool slightly.
Step 2: Preparing the Vegetables
- While the bulgur is cooking, prepare the vegetables. Chop the cucumber, red onion, tomatoes, and parsley.
Step 3: Assembling the Salad
- In a large bowl, combine the cooled bulgur, cucumber, red onion, tomatoes, and parsley.
- In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
- Pour the dressing over the bulgur and vegetable mixture, and toss gently to combine.
Step 4: Serving and Storing
- If using, crumble the feta cheese over the salad before serving.
- Serve immediately or chill for later. This salad tastes even better the next day, allowing the flavors to meld. Store leftovers in an airtight container in the refrigerator for up to 3 days.
Tips and Variations:
- For a richer flavor: Use a combination of vegetable broth and chicken broth.
- Add some protein: Grilled chicken, chickpeas, or white beans make excellent additions to this salad.
- Spice it up: Add a pinch of red pepper flakes for a little heat.
- Get creative with vegetables: Feel free to add other vegetables you enjoy, such as bell peppers, zucchini, or carrots.
- Make it a complete meal: Add some cooked quinoa for extra protein and nutrients.
- Customize your dressing: Experiment with different herbs and spices to create your own unique dressing.
Nutritional Information (per serving, approximate):
- Calories: Approximately 250-300
- Protein: 7-10 grams
- Fiber: 5-7 grams
This bulgur wheat salad is a fantastic example of easy recipes and healthy meals. It’s a versatile and delicious dish perfect for busy weeknights or a delightful addition to your weekend meal prep. The combination of textures and flavors is sure to become a new family favorite. Enjoy!