Description
This easy Mediterranean bulgur salad combines tender red bulgur, sautéed peppers, sweet apples, crisp cucumber, and juicy tomatoes. Tossed with a simple lemon date dressing sweetened with date syrup, it’s a fresh, colorful side for everyday meals or entertaining!
Ingredients
- 2 cups dry red medium bulgur
- 3 cups chicken broth
- 3 baby English cucumbers, deseeded and finely diced
- (Halved) 1 cup grape tomatoes
- ½ big green bell pepper, diced
- ½ big red bell pepper, diced
- 1 tipping cup peeled, finely diced apple
- 3 garlic cloves, minced
- 1 shallot, finely diced
- ⅓ cup chopped Italian parsley
For cooking and dressing
- 3 TBS extra-virgin olive oil, divided: 1 teaspoon for the bulgur, 2 teaspoons for sautéing, and the remaining 2 TBS for dressing
- 2 – 3 TBS freshly squeezed lemon juice
- 1 TBS date syrup
- ½ each salt and black pepper (or add to taste)
Instructions
Prepare the vegetables.
- Wash the bell peppers, cucumbers, apple, and grape tomatoes. Dice the bell peppers and cucumbers, mince the shallot and garlic, and halve the grape tomatoes. Peel and finely dice the apple. Thoroughly wash and chop the fresh Italian flat-leaf parsley.
- Place the prepared ingredients in separate bowls, cover, and refrigerate until ready to use. The shallot and garlic can go in the same bowl since you’ll be sautéing them together. The bulk of the work for this salad is chopping the vegetables, so once that’s done, the rest comes together pretty easily!
Cook the Bulgur.
- Cook the bulgur in chicken broth with 1 teaspoon of olive oil, following the cooking method appropriate for your package. For the variety I used, 2 cups of dry medium red bulgur and 3 cups of chicken broth produced the texture I wanted. The broth gave it such a flavorful foundation!
- Once cooked, fluff the bulgur with a fork. I typically reserve about 1 cup of the cooked bulgur for another meal (optional). I saved mine for a grain bowl the following day! Transfer the remaining cooked bulgur to a large mixing bowl and set aside.
Sauté the vegetables and apple.
- Heat 2 teaspoons of olive oil (or as needed) in a skillet over medium heat. Add the diced green and red bell peppers and gently sauté. Add the shallot and garlic, stirring so the garlic doesn’t burn. Add the finely diced apple and cook briefly to warm it through. Add a pinch of salt and Knorr to keep the vegetables from tasting bland. It’s important to leave some texture in the peppers and apple, rather than cooking everything until soft.
Combine/assemble bulgur wheat salad.
- Add the sautéed mixture to the warm bulgur and gently stir to combine, allowing the savory flavors to blend throughout. Let it cool for about 2 minutes, then add the fresh cucumbers and tomatoes. Gently toss everything together to keep the vegetables fresh and crisp.
Add the lemon date dressing.
- Add EVOO, lemon juice, date syrup, salt, and pepper, and keep combining.
- Alternatively, whisk together the dressing ingredients (2 TBS EVOO, 2-3 TBS lemon juice, 1 TBS date syrup, a pinch of salt, and 1/2 tsp black pepper), then pour it over the salad. Taste for flavor and adjust as needed. Add the chopped parsley last, just before serving. The date syrup adds a little sweetness that balances the lemon beautifully.
Serve and enjoy this easy bulgur salad recipe.
- Once everything is combined, your Mediterranean bulgur salad is ready to serve! Enjoy it immediately or refrigerate until you’re ready to eat. This bulgur wheat salad keeps well in the refrigerator for a couple of days.
- And if you’re a 9-to-5er like yours truly, this makes a fantastic weekday work lunch! Simply add your favorite protein and some avocado for a satisfying Mediterranean grain bowl. Easy peasy!
Notes
Dice the apple and vegetables into small, even pieces. This ensures you get a little bit of everything in each bite.
Use olive oil thoughtfully. I use just 3 tablespoons of olive oil for this entire recipe, including cooking and sautéing. Some recipes call for as much as 6 tablespoons, but I find 3 tablespoons perfectly sufficient. Feel free to adjust to your preference.
Use your bulgur package instructions as a guide. Different bulgur grind sizes and brands may require different cooking times or amounts of liquid. Taste as you cook to achieve your preferred texture.
Taste before adding more salt. Chicken broth already well seasoned and contains sodium, so taste before adding additional seasoning. If using unseasoned broth, then ensure to season your bulgur properly. Check out my homemade chicken broth.
A Note About the Bulgur Quantity: I started with 2 cups of dry medium red bulgur wheat, cooked it, and fluffed it. However, I reserved approximately 1 cup of the cooked bulgur for a grain bowl the following day and used the rest for this salad. So, you don’t have to use all the cooked bulgur! Feel free to adjust the amount to achieve your preferred balance of grains and vegetables.
Remember, this recipe is a guide! Pay attention as you cook, taste as you go, and adjust the seasonings and ingredients to suit your preferences. Personally, I love seasoning as I go rather than waiting until the very end. Cooking isn’t just about following instructions; it’s about creating something delicious that you and your family will enjoy!
For the full step-by-step cooking instructions, please refer to the recipe card.
