Boulgour Salad

Boulgour Salad is a light and refreshing side dish that features nutty bulgur wheat combined with fresh vegetables and a zesty lemon dressing. It's a perfect accompaniment to grilled meats or as a standalone dish packed with flavor and texture.

Ingredients

• Bulgur wheat - 100 grams
• Water - 250 milliliters
• Cherry tomatoes - 150 grams, halved
• Cucumber - 100 grams, diced
• Red bell pepper - 100 grams, diced
• Red onion - 50 grams, finely chopped
• Fresh parsley - 30 grams, chopped
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. In a saucepan, bring 250 milliliters of water to a boil.
2. Add the bulgur wheat to the boiling water, reduce heat to low, cover, and simmer for about 12-15 minutes or until the bulgur is tender and water is absorbed.
3. Remove from heat and let it sit, covered, for an additional 10 minutes.
4. Fluff the bulgur with a fork and let it cool to room temperature.
5. In a large bowl, combine the cooled bulgur, cherry tomatoes, cucumber, red bell pepper, red onion, and parsley.
6. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to create the dressing.
7. Pour the dressing over the salad and toss gently to combine all ingredients thoroughly.
8. Serve immediately or refrigerate for 30 minutes to allow flavors to meld.

Nutrition

• Calories: 220
• Protein: 6 g
• Carbs: 38 g
• Fiber: 7 g
• Sugar: 3 g
• Sodium: 50 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.25 L

Health Benefits

• Rich in fiber, promoting digestive health.
• Packed with vitamins and antioxidants from fresh vegetables.

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