Recipe
Bulgur Wheat Salad
Prep Time:
Cook Time:
Yield:
Wikipedia: Bulgur (also bulghur or burghul) is a cereal food made from several different wheat species, but most often from durum wheat. If you have tried tabbouleh (also tabouleh or tabouli) before, you probably would have known about bulgur wheat, which is the main ingredients in tabbouleh.
I got to know about bulgur wheat through photographing bulgur wheat salad for one of my clients. My first attempt in making bulgur wheat salad was quite a success and it appeared really colourful. Since then, I have fallen in love with bulgur wheat salad.
Bulgur wheat is said to be more nutritious than rice and couscous. I have since made bulgur wheat salad as one the frequent dishes for my lunchbox.
I bring my own lunch to work probably 3-4 times a week. Rather than feeding on some crap and expensive food (i.e. sandwiches, blend hot food…) near my workplace. Some may ask if I still get motivated and have time to prepare lunch for the next day after work, my answer is still yes – I don’t see why it couldn’t be made possible. Of course, there are times when I am lazy and buy food from outside. But, I do always make a point to bring my own.
It’s quick to prepare bulgur wheat salad. There’s nothing to cook except for boiling bulgur wheat. I think this would appeal to people who want to make quick and healthy lunch for the next day. Another encouraging point in making bulgur wheat salad for lunch is that it costs less than what you may have to spend at Starbucks, Pret a Manger, Eat, Wasabi, Itsu, … etc, which you probably need to spend at least £5 if not more.
For health conscious people or those on special diet, this refreshing and delicious bulgur wheat salad will definitely fit your choice. The variation of making bulgur wheat salad is endless. I will leave it to your imagination.
My selections of ingredients in making bulgur wheat salad are simple and very Mediterranean-like. Pretty similar to tabbouleh, I stick to its principal of using fresh herbs and lemon juice. You can accompany bulgur wheat salad with cooked meat or seafood to make it a more filling dish which will be suitable to serve as dinner.
Bulgur Wheat Salad
Prep Time:
Cook Time:
Yield:
Ingredients:
For the Bulgur Wheat Salad:
200g bulgur Wheat
50g raisins
4 tomatoes, peeled and chopped
50g pitted black olives, chopped
a big handful of flat leaf parsley, finely chopped
80g feta cheese, diced
1 lemon
4 tbsp extra virgin olive oil
salt and black pepper
Method:
1. Bring a saucepan water to the boil and add the bulgur wheat, cook it according to the instruction on the packet. Drain and set aside to let cool. Soak the raisins in warm water for about 15 minutes until plump.
2. In a large salad bowl, put the cooked bulgur wheat. Add the tomatoes, black olives, parsley, feta cheese and raisins. Squeeze juice of the lemon, add the olive oil and season with salt and black pepper, mix all the ingredients in the salad bowl. Serve at room temperature.
It looks so healthy and yummy. The picture of the Bulgur wheat looks awesome!
This looks easy enough for me to try making it for my lunch 🙂 Thanks for the recipe.
Ooh, bulgur wheat is my all-time favourite packed lunch too! I do it almost the same, except without the feta and with onion and red paprika which I sweat first with olive oil so all their sweetness ooze out. Will add the feta next time 😉
Ah i love your photos! And i definitely fancy this salad!! 🙂
Michael,
Thank you! It’s really fresh and delicious. Good light lunch!
Claire,
Definitely! Hope you’ll like it.
Amies,
Paprika & Onions sound like a good combo. I’d love to try this one day. Do you usually use red onion?
Christelle,
Thank you for your comment 🙂 Try out and let me know 🙂
Ok, you’ve convinced me – I must, must, MUST buy some bulgar wheat to try and make. It seems like it could be super versatile and a healthy side dish.
Yes, this looks easy and nutritious!
I should search for bulgar wheat in the coming weekend.
Thanks!
limpepsi
Don’t think I have tried bulgar wheat….
Your salad looks wonderful….same goes to your photos 😀
They are lovely.
We are Never Full,
I’m glad that you are gonna try making it! Let me know the outcome!
Pepsi,
Cool!
tigerfish,
Give it a try. You will like it. A bit like couscous but couscous is more fine.
Thank you for your compliment 🙂
Bulgur is new to me. I used to cook millet, quinoa & buckwheat for my son. I luv your salad – sound healthy and tasty! Will surely give it a try if I can find bulgur. Your photos are EXCELLENT! Beautiful shots!
lk,
Thanks for dropping by and your comment. I learnt about bulgur wheat just a few months ago too. It’s really a good alternative.
You should be able to find bulgur wheat, usually under whole food/grains section.. or maybe health shop.
your photo look beautifully as always.Never try this dish b4 but don’t mind trying someone cook for me!lol!
Hi Leemei,
Just a short note to let you know that you have been nominated to Inspiring Food Photography this month:
http://www.coffeeandvanilla.com/?p=3854
Have a nice day, Margot
I filled the brown sugar container with bulgur once! Luckily my lady boss didn’t use it for her coffee!
beachloverkitchen,
Thank you! I can make and send over to you 🙂
Margot (Coffee & Vanilla),
Thank you! I am thrilled!
Lydia,
That was lucky!!
Hey Leemei, just wanted to thank you for inspiring me with this. I made my own version the other day and loved it! Must try yours one day.
Cheryl,
It's great to learn that you love bulgur wheat! And the idea of assam laksa bulgur wheat salad does sound pretty nice!! 🙂 Try my version next time and tell me if you like! 🙂
Making this now as looks/sounds yummy!
Hi Val,
Let me know how it turns out.
Your salad is extremely tasty, mmmmmmmm thank you for such a wonderful recipe.
Thanks for dropping by! Glad that you enjoyed the salad 🙂
I used to have Bulgar wheat as a child and hated it! I’ve recently started to eat more protein and returned to Bulgar as an alternative to rice and pasta. It is so filling!
My lunch today was shop bought chili and garlic smoked mackeral broken up into bits (but I reckon any smoked mackeral would work) with couscous salad made up of diced tomato, diced green and red peppers, sweetcorn, half a lime (squeezed), a splash of light soy sauce and a sprinkle of paprika on the top. I then mixed it all up in a bowl and put it into an air tight container and left it in fridge over night.
Was delicious for my lunch at work today!
That sounds delightful!