- Prep-time: / Ready In:
- Makes 8½ cups
- Serving size: ⅓ of recipe
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Bulgur is a delicious, chewy whole grain that’s prominently featured in Middle Eastern cuisine. Here, we’ve paired it with hearty chickpeas and red beans to create a filling salad packed full of fresh flavors. Crunchy celery and peppery parsley add herbaceous undertones while a tomato vinaigrette delivers a sweet, acidic kick to every bite. Served over baby romaine and topped with juicy cherry tomatoes, this bulgur salad is easy to whip up when you’re hankering for a filling meal but are short on time. Another option is to pile everything into a whole wheat tortilla and turn it into a great grab-and-go wrap!
Note that this recipe calls for 4 cups of cooked and cooled bulgur, so be sure to have that ready to go. For 4 cups cooked, start with 1⅓ cups dry bulger and cook according to package directions. For more tips on cooking whole grains, check out our comprehensive guide.
By Shelli McConnell,
Ingredients
- ⅔ cup low-sodium tomato juice
- 3 tablespoons sherry vinegar
- 2 tablespoons pure maple syrup
- 1 teaspoon dry mustard
- ½ teaspoon sea salt
- ¼ teaspoon cayenne pepper
- 4 cups cooled cooked bulgur
- 2 15-oz. cans no-salt-added chickpeas, rinsed and drained (3 cups)
- 1 15-oz. can no-salt-added small red beans, rinsed and drained (1½ cups)
- 1 cup thinly sliced celery
- 1 cup chopped fresh parsley
- ½ cup finely chopped sweet onion
- Baby romaine
- Quartered cherry tomatoes
- Freshly ground black pepper
Instructions
- In a large bowl whisk together the first six ingredients (through cayenne). Add the next six ingredients (through onion); toss to coat. Arrange romaine on a serving platter. Spoon bulgur mixture over top. Top with tomatoes and sprinkle with black pepper.
Per serving (⅓ of recipe): 460 calories, 85 g carbohydrates, 26 g protein, 3.7 g total fat, 0.4 g saturated fat, 0 g cholesterol, 187 mg sodium, 27 g fiber, 11 g sugar
Note: Nutritional information is provided as an estimate only.
Comments (8)
(5 from 4 votes)I substituted quinoa for bulgur as that was what I had. It is delicious. Also only had tomato sauce, not juice but found it was easy to make juice by adding a can of water with one freshly juiced lemon.
Sounds good but really wish there were more recipes suitable for 2 servings. No way as a single person I will be able to plow through all this food before it goes bad. Will see if I can modify without compromising taste.
This salad is delishes! We love bulgur so with the additional ingredients from this recipe, it will go into our weekly rotation. Thanks FOK!
This recipe was very easy to split in halve.
this salad is delishes. Even better second day. We love bulgur and with the additions from this recipe it will go into our weekly rotation. Thanks FOK!
Can Quinoa be substituted for bulgar?
Nope
Quinoa is a very common substitute for bulgar. I don't see why not.