Bulgur Wheat Salad

This Bulgur Wheat Salad is a refreshing and nutritious dish, perfect for a light American lunch. Packed with colorful vegetables and a zesty lemon dressing, it's both satisfying and wholesome.

Ingredients

• Bulgur wheat - 100 grams
• Cherry tomatoes - 200 grams, halved
• Cucumber - 1 medium, diced
• Red bell pepper - 1, diced
• Red onion - 1/4, finely chopped
• Fresh parsley - 30 grams, chopped
• Olive oil - 2 tablespoons
• Lemon juice - 2 tablespoons
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Rinse the bulgur wheat under cold water, then combine it with 250 ml of water in a pot.
2. Bring the water to a boil, then reduce the heat to low, cover, and simmer for about 12-15 minutes, or until the bulgur is tender and the water is absorbed.
3. Remove from heat and let it cool for 10 minutes, then fluff with a fork.
4. In a large mixing bowl, combine the cooled bulgur wheat, cherry tomatoes, cucumber, red bell pepper, red onion, and parsley.
5. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper.
6. Pour the dressing over the bulgur mixture and toss well to combine.
7. Serve immediately or refrigerate for 30 minutes to allow the flavors to meld.

Nutrition

• Calories: 310
• Protein: 9 g
• Carbs: 50 g
• Fiber: 8 g
• Sugar: 4 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.3 L

Health Benefits

• Rich in fiber, promoting digestive health.
• High in antioxidants from fresh vegetables, supporting overall health.

Tags