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Mediterranean Bulgur Salad Recipe

Mediterranean Bulgur Salad Recipe photo by Taste of Home

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Whether it's health 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. CW's food editor, Wendy Stenman, created this just for The Healthy Kitchen.

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Mediterranean Bulgur Salad Recipe

Prep: 15 min. Cook: 20 min. + cooling

Yield: 9 Servings

15 20 35

Ingredients

3 cups vegetable broth
1-1/2 cups uncooked bulgur
6 tablespoons olive oil
2 tablespoons lemon juice
2 tablespoons minced fresh parsley
1/2 teaspoon salt
1/4 teaspoon pepper
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
2 cups halved cherry tomatoes
1 cup chopped cucumber
8 green onions, sliced
1 package (4 ounces) crumbled feta cheese
1/2 cup pine nuts, toasted

Directions

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. Yield: 9 servings.

Nutritional Facts 1 cup equals 298 calories, 17 g fat (3 g saturated fat), 7 mg cholesterol, 657 mg sodium, 31 g carbohydrate, 8 g fiber, 10 g protein.

Originally published as Mediterranean Bulgur Salad in Country Woman January/February 2007, p37

Pine Nuts

Also know as pignolia or pinon, the pine nut is the small seed from one of several pine tree varieties. They are small elongated ivory-colored nuts measuring about 3/8 inch long and having a soft texture and a buttery flavor. Frequently used in Italian dishes and sauces such as pesto, pine nuts are often toasted to enhance their flavor.

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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Reviews for Mediterranean Bulgur Salad

Mediterranean Bulgur Salad

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Reviewed on Feb. 03, 2013 by 1bocagirl

I made it without the pine nuts and feta cheese, it was very tasty and delicious. Will make it again, it's a great option for a healthy side dish.

Reviewed on Jun. 21, 2012 by dollargirl

Have made it several times with no changes. Healthy and tasty, as described.

Reviewed on May. 08, 2011 by aelfgifu

I tried another recipe before finding this one. The changes I made to the other recipe make it much like this one.

Rather than cook the bulgur I just brought the broth to a boil, added the grain and let it set for an hour.

To the broth I added a tsp. of fresh rosemary, minced and the zest of two lemons.

I didn't have a cucumber or green onions. To add bulk I added a can of artichoke hearts (not in oil).

I also did not add any cheese.

I am looking forward to making this again with the addition of nuts.

All in all a tasty dish.

Reviewed on Feb. 28, 2011 by PB2

I didn't wait for the bulgur to cool, but mixed this salad up and served it warm. I didn't have feta cheese, but used shredded mozzarella. Later, we tryed the salad cold with shredded Swiss cheese. This is an excellent, healthy salad. I'm keeping this recipe. My only question is, did I have to cook the bulgur? A recipe on the sack of bulgur, said to soak the bulgur in water for an hour before using it.

Reviewed on Feb. 06, 2011 by beccabobo

This is one of the best dishes I've ever eaten in my life. It reminds me of a yummy grain salad from Earth Fare or something.

I made it with a few changes, due to what I had in the house at the time. I plan to keep those changes next go around.

Perfect to eat with Martha Stewart's Curried Carrot Soup. Google that one for the recipe. :)

-Only 4 green onions

-Only 4 Tbs. of oil

-Cilantro instead of parsley

-Crushed almonds instead of pine nuts

-Chicken broth instead of veggie

Reviewed on Mar. 14, 2010 by Isolda

I had to leave out the pine nuts because of a family member's allergy to them. I thought: What can I replace them with? I decided on chopped pistachios, which are Mediterranean. The substitution was a success; everyone loved this salad.