Quick bulgur salad
Healthy recipe for buffets, grills and meal prep
Bulgur salad is not only incredibly easy and quick to prepare, but also a real nutritional miracle. Whether as a side dish, a fresh grilled salad or to prepare for meal prep – this salad always works! Bulgur, a grain that has been valued in the Orient for centuries, impresses not only with its crunch, but also with its high content of vitamins and minerals.
But how healthy is bulgur really?
It contains many B vitamins, vitamin E as well as calcium, magnesium and phosphorus. Bulgur also performs excellently when compared to couscous or rice.
What is the difference between bulgur and couscous?
While couscous is made from ground semolina, bulgur is made from steamed and chopped durum wheat – while retaining most of its nutrients. Bulgur is also more filling than rice thanks to its high fiber content, making it ideal for diets.
But be careful: does bulgur have any disadvantages?
People with gluten intolerance or wheat allergies should avoid bulgur and instead use gluten-free grain alternatives.
This quick bulgur salad recipe is inspired by traditional buffet and grilled salads and combines crunchy vegetables with fresh herbs. Particularly important: spring onions are a must! With this salad you’ll score points at every opportunity, whether it’s a barbecue evening or as meal prep.
Preparation time: 35 minutes
INGREDIENTS
- 250 g bulgur (uncooked)
- Water
- 3 spring onions (cut into thin rings)
- 2 small red peppers (approx. 150 g each, cut into small cubes)
- 1 red onion (cut into fine cubes)
- 10 g parsley (finely chopped, alternatively mint)
For the dressing:
- 6 tbsp olive oil
- 50 g tomato paste
- 2 tsp honey
- 2 tbsp fresh lemon juice
- Salt and cayenne pepper
PREPARATION
- Cook bulgur in water according to package instructions and allow to cool.
- In the meantime, chop the vegetables (spring onions, peppers, red onion) and chop the parsley.
- To make the dressing, mix olive oil, tomato paste, honey and lemon juice in a bowl. Season with salt and cayenne pepper.
- Mix the cooked bulgur with the vegetables and the dressing.
- Let it steep for at least 30 minutes before serving so that the flavor becomes more intense. The salad can also be prepared the evening before.