BULGUR GREEK SALAD
"I've tried to start eating healthier, and this recipe is wonderful, versatile and the ingredients are easy to find... and to have on hand at all times." Jennifer Andrzjewski - Grizzly Flats, California
Provided by Taste of Home
Categories Lunch
Time 40m
Yield 12 servings.
Number Of Ingredients 17
Steps:
- Place bulgur in a small bowl. Stir in the water, 1/4 cup lemon juice and 1/2 teaspoon salt. Cover and let stand for 30 minutes or until most of the liquid is absorbed. Drain well., In a large bowl, combine the chicken, cucumber, tomatoes, olives, parsley, red peppers, onion and basil. Stir in bulgur. , In a small bowl, whisk the oil, oregano, pepper, cayenne and remaining lemon juice and salt. Pour over bulgur mixture; toss to coat. Sprinkle with cheese.
Nutrition Facts : Calories 137 calories, Fat 5g fat (1g saturated fat), Cholesterol 12mg cholesterol, Sodium 313mg sodium, Carbohydrate 16g carbohydrate (1g sugars, Fiber 4g fiber), Protein 7g protein. Diabetic Exchanges
BULGUR SALAD WITH CUCUMBERS, RED PEPPERS, CHICK PEAS, LEMON & DILL
With fresh herbs, chopped vegetables and chickpeas, this Middle Eastern-style bulgur salad is like a bulked-up tabbouleh.
Provided by Jennifer Segal
Categories Salads
Time 40m
Yield 4 to 6 as a side dish (2 to 3 as a main course)
Number Of Ingredients 14
Steps:
- Bring a kettle of water to a boil. Place the bulgur in a large bowl with ½ teaspoon salt and 1¼ cups boiling water. Cover the bowl tightly with saran wrap and let sit for 15-30 minutes, or until all of the water is absorbed. Let cool, then fluff with a fork.
- Meanwhile, to soften the bite of the raw onions, place them in a small bowl and cover with cold water. Let sit for ten minutes, and then drain. (Feel free to skip this step if you don't mind the strong taste of raw onions.)
- In a large bowl, whisk together the oil, lemon juice, garlic, cumin, sugar, pepper, and remaining 1 teaspoon salt. Add the cooled bulgur, onion, bell pepper, cucumber, dill, parsley, and chick peas. Toss well, then taste and adjust seasoning if necessary. Chill until ready to serve or up to two days. Serve cold or room temperature.
Nutrition Facts : Calories 336, Fat 15g, Carbohydrate 46g, Protein 9g, SaturatedFat 2g, Sugar 7g, Fiber 11g, Sodium 1085mg, Cholesterol 0mg
MEDITERRANEAN BULGUR SALAD
Whether it's nutritioin or taste you're after, it doesn't get any better than this. Bulgur, beans, tomatoes, pine nuts and olive oil team up in this vegetarian main dish salad. -Taste of Home Test Kitchen, Milwaukee, Wisconsin
Provided by Taste of Home
Categories Lunch Side Dishes
Time 35m
Yield 9 servings.
Number Of Ingredients 13
Steps:
- In a large saucepan, bring broth and bulgur to a boil over high heat. Reduce heat; cover and simmer for 20 minutes or until tender and broth is almost absorbed. Remove from the heat; let stand at room temperature, uncovered, until broth is absorbed. , In a small bowl, whisk the oil, lemon juice, parsley, salt and pepper. , In a large serving bowl, combine the bulgur, beans, tomatoes, cucumber and onions. Drizzle with dressing; toss to coat. Sprinkle with cheese and pine nuts.
Nutrition Facts : Calories 298 calories, Fat 17g fat (3g saturated fat), Cholesterol 7mg cholesterol, Sodium 657mg sodium, Carbohydrate 31g carbohydrate (4g sugars, Fiber 8g fiber), Protein 10g protein.
BULGUR SALAD
Provided by Food Network Kitchen
Categories side-dish
Time 25m
Yield 4 servings
Number Of Ingredients 0
Steps:
- Toast 2 cups bulgur in 1 to 2 tablespoons each butter and olive oil in a saucepan over medium heat until golden and crackly. Add 4 cups water and season with salt; cover and simmer until the liquid is absorbed and the bulgur is just tender, about 20 minutes. Cut a seedless cucumber into chunks; toss with 2 teaspoons red wine vinegar, 2 teaspoons olive oil, 1/4 cup chopped dill and a small handful of pitted, halved black olives. Serve the cucumbers over the bulgur. Photograph by Tina Rup
BULGUR CHICKPEA SALAD
Steps:
- In a heatproof bowl, pour boiling water over bulgur. Let stand 1 hour at room temperature.
- In a small bowl, beat together oil, lemon juice, salt, and pepper. Pour over bulgur; and mix with a fork.
- Place bulgur in the bottom of a nice glass serving bowl. Layer vegetables and garbanzo beans in this order on top of the bulgur: green onions, garbanzo beans, parsley, and carrots on top. Cover, and refrigerate. Toss salad just before serving.
Nutrition Facts : Calories 273.4 calories, Carbohydrate 28.8 g, Fat 16.6 g, Fiber 6.6 g, Protein 5.2 g, SaturatedFat 2.1 g, Sodium 143.1 mg, Sugar 1.7 g
BULGUR GREEK SALAD
Provided by Food Network Kitchen
Categories side-dish
Time 35m
Yield 4 to 6 servings
Number Of Ingredients 15
Steps:
- Pour 3 cups boiling water over the bulgur in a large bowl. Cover tightly with plastic wrap and let sit until tender, about 20 minutes. Drain and let cool.
- Meanwhile, make the dressing: Whisk the lemon zest and juice, vinegar, oregano, sugar and a pinch each of salt and pepper in a large bowl until smooth. Slowly whisk in the olive oil. Add the cucumbers, tomatoes, red onion and olives; season with salt and pepper and toss. Let sit 20 minutes.
- Add the bulgur, feta, mint and parsley to the vegetables. Season with salt and pepper and toss. Top each serving with the pepperoncini.
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GREEK SALAD WITH BULGUR WHEAT RECIPE | DELICIOUS. MAGAZINE
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5/5 (2)Total Time 15 hrs 10 minsCategory Feta Cheese RecipesCalories 310 per serving
- Put the bulgur wheat in a pan and pour 400ml boiling water on top. Place over a medium heat and bring to a boil. Cover, reduce to a simmer and cook for 15 minutes until all the water is absorbed. Set aside with the lid off to cool.
- Meanwhile, mix the cucumber, tomato, olives, onion, feta, oregano, and lemon zest and juice in a bowl.
- Stir the cooled bulgur wheat into the salad with the herbs, and dress with the oil and balsamic vinegar.
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- In a large bowl, cover the bulgur with 2 inches of hot water and let soak for about 20 minutes, until tender. Drain the bulgur in a fine sieve, pressing firmly to release the excess water. Wipe out the bowl.
- In the same bowl, whisk the lemon juice with the olive oil. Add the bulgur, tomatoes, cucumber, scallions, feta, olives, parsley and mint. Season with salt and pepper and toss well. Let stand for 10 minutes and toss once more before serving.
BULGUR WHEAT GREEK SALAD - THE LEMON BOWL®
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4.8/5 (4)Total Time 30 minsCategory SaladCalories 151 per serving
- Place bulgur wheat and chicken broth in a small stock pot and bring to a boil. Cover with lid and reduce heat to low. Cook until liquid is absorbed, 15 minutes. Fluff with a fork and place wheat in a large bowl to cool slightly.
- Add all remaining ingredients to the bowl and toss gently with the bulgur wheat. Season with salt and pepper to taste.
MEDITERRANEAN BULGUR SALAD – A COUPLE COOKS
From acouplecooks.com
4.4/5 (5)Category SaladCuisine MediterraneanTotal Time 20 mins
- Add 1 teaspoon kosher salt to 1 ½ cups water and bring it to a boil. Place the bulgur wheat in a bowl and pour over the boiling salted water. Cover and allow to sit until tender: about 7 minutes for fine-grind and 15 minutes for medium-grind bulgur.
- Meanwhile, finely dice the tomatoes, removing the core and seeds. Thinly slice the green onions and mince the garlic. Chop the fresh parsley and fresh mint. Zest 1 lemon.
- When the bulgur is finished, fluff it with a fork. Add tomatoes, green onions, garlic, parsley, mint, lemon zest, olive oil, lemon juice, a few pinches kosher salt, and fresh ground pepper. Stir gently to combine. Serve with additional lemon wedges.
BULGUR, MINT, AND PARSLEY SALAD RECIPE | MYRECIPES
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5/5 (5)Calories 113 per servingServings 8
- Combine bulgur and 1 cup boiling water in a medium bowl. Cover and let stand 30 minutes or until tender. Stir in juice, oil, and garlic. Cool to room temperature.
BULGUR: GREEK TABBOULEH RECIPE | MYRECIPES
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Servings 6Calories 245 per serving
- Combine 3 cups boiling water and bulgur in a medium bowl; let stand 30 minutes or until water is absorbed. Fluff with fork. Combine bulgur, tomato, and next 4 ingredients (through onion) in a bowl; set aside.
- Combine 1/4 cup water and remaining ingredients, stirring well with a whisk. Pour dressing over bulgur mixture, tossing gently to coat.
BULGUR SALAD - VEGAN HEAVEN
From veganheaven.org
5/5 (2)Category Salad, Side DishCuisine American, MediterraneanCalories 485 per serving
- In the meanwhile, chop the cucumber, the tomato, and the bell pepper. Cut the green onions into rings.
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- In a small saucepan, bring the water to a boil. Add the bulgur and 1/2 teaspoon of salt and return to a boil. Cover, remove from the heat and let stand until the water is absorbed, about 25 minutes. Drain the bulgur in a fine sieve, pressing to remove any excess liquid. Spread the bulgur on a plate and let cool.
- In a medium bowl, whisk 2 tablespoons of the olive oil with 2 tablespoons of the lemon juice. Stir in the cilantro, olives, chopped mint, paprika and cumin. Add the bulgur and toss well. Season the salad with salt and pepper.
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- Spoon the bulgur salad into the pitas then tuck in the baby greens and tomatoes. Top with the yogurt, garnish with the mint sprigs and serve.
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