Herbed Bulgur Salad

Herbed Bulgur Salad is a refreshing and nutritious vegan dish that combines the nuttiness of bulgur with vibrant herbs and vegetables, making it a perfect side or light main course. This Lebanese-inspired salad is not only flavorful but also packed with wholesome ingredients, ensuring a delightful culinary experience.

Ingredients

• Bulgur wheat - 100 grams
• Water - 250 milliliters
• Cherry tomatoes - 150 grams, halved
• Cucumber - 100 grams, diced
• Red bell pepper - 100 grams, diced
• Fresh parsley - 30 grams, finely chopped
• Fresh mint - 15 grams, finely chopped
• Red onion - 50 grams, finely chopped
• Olive oil - 30 milliliters
• Lemon juice - 30 milliliters
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon

Steps

1. In a medium saucepan, bring 250 milliliters of water to a boil.
2. Add 100 grams of bulgur wheat to the boiling water, reduce heat to low, cover, and simmer for 12-15 minutes until the water is absorbed and the bulgur is tender.
3. Remove from heat and let the bulgur sit covered for an additional 5 minutes, then fluff with a fork and let it cool.
4. In a large mixing bowl, combine the halved cherry tomatoes, diced cucumber, diced red bell pepper, chopped parsley, chopped mint, and chopped red onion.
5. In a small bowl, whisk together 30 milliliters of olive oil, 30 milliliters of lemon juice, salt, and black pepper.
6. Add the cooled bulgur to the vegetable mixture and pour the dressing over it. Toss everything gently until well combined.
7. Let the salad sit for at least 10 minutes to allow the flavors to meld before serving.

Nutrition

• Calories: 250
• Protein: 7 g
• Carbs: 40 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.25 L

Health Benefits

• Rich in fiber, promoting digestive health.
• High in vitamins and minerals from fresh vegetables and herbs.

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