This hearty bulgur salad is inspired by tabbouleh. Tabbouleh is a refreshing Levantine salad primarily composed of nutty bulgur wheat, chopped garden vegetables and handfuls of leafy herbs. Bulgur is a nutritious cracked whole-wheat cereal grain. It’s a good source of protein, B vitamins, magnesium and iron, and it’s available as a fine, medium or coarse grain. It’s also thirsty, so it eagerly absorbs the liquids and aromatics that infuse this salad with deep flavor. The recipe relies on medium-grain bulgur to provide a satisfying, less mushy texture. Crumbled feta cheese and chickpeas are folded into the salad, providing additional protein and an excuse to call it a complete meal.
While the list of ingredients is rather lengthy, they are key to developing the flavor of the salad. Generous handfuls of fresh herbs brighten the dish, and the diced vegetables provide juicy crunch. Once the bulgur is cooked, it’s quick to assemble. Chill the salad for at least one hour to let the flavors meld. Serve it on its own, garnished with additional feta and mint, or spoon it into pita pockets with a squirt of chile sauce.
Greek Bulgur Salad
Active time: 30 minutes
Total time: 30 minutes plus chilling time
Yield: Serves 4
Ingredients
1 cup medium-grain bulgur wheat
1 1/2 cups water
1 tablespoon olive oil
1 teaspoon kosher salt
1 garlic clove, grated
1 tablespoon fresh lemon juice
1 teaspoon finely grated lemon zest
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon cayenne
2 to 3 scallions, white and green parts thinly sliced
2 Persian cucumbers (or 1/2 English cucumber), finely diced
1 large red bell pepper, stemmed and seeded, finely diced
1 cup cooked or canned chickpeas, drained and rinsed
1 1/2 cups chopped flat-leaf parsley leaves and tender stems
1 cup chopped fresh mint leaves, plus more for garnish
1/2 cup crumbled feta, plus more for garnish
Optional:
Pita bread, for serving
Chile sauce, such as Sambal or Sriracha, for serving
Rinse and drain the bulgur in a fine-mesh sieve.
Bring the water to a boil in a medium saucepan. Add the bulgur, oil and salt. Bring to a simmer, then reduce the heat to low and cover the pan. Let cook until the liquid is absorbed and the grains are tender, 12 to 15 minutes.
Remove from the heat and fluff the bulgur with a fork. Stir in the garlic, lemon juice, zest, cumin, coriander and cayenne. Cover the pot and let stand for 5 to 10 minutes more to blend the flavors.
Transfer the bulgur to a bowl. Stir in the remaining ingredients and taste for seasoning. If the salad is too dry, add additional olive oil or lemon juice to your desired consistency. The salad should not be too soggy.
Cover and refrigerate for at least 1 hour to allow the flavors to develop. Serve chilled or at room temperature.
Lynda Balslev is an award-winning writer, cookbook author and recipe developer, and authors the blog TasteFood.