Bulgur Wheat Salad
This Middle Eastern bulgur wheat salad is the perfect blend of nutty grains, aromatic spices, and fresh vegetables. Packed with roasted veggies, herbs, and a zesty tahini dressing, it's as nutritious as it is delicious.
Ingredients
Bulgur Wheat Salad
- 1 cup bulgur wheat
- 1 ¼ cups boiling water
- 1 medium eggplant cubed
- 1 red bell pepper diced
- 1 zucchini sliced into half moons
- 1 red onion quartered and sliced
- 2 tablespoons olive oil for roasting
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon ground cinnamon
- ¼ cup fresh parsley chopped
- ¼ cup fresh cilantro chopped
- ¼ cup pomegranate seeds
- ¼ cup almonds toasted
Dressing
- 2 tablespoons tahini
- 1 tablespoon olive oil
- ¼ cup fresh lemon juice
- 1 teaspoon ground sumac
- 1 teaspoon ground cumin
- 1 garlic clove minced
- ¼ cup water
- 1 tablespoon pomegranate molasses optional
- 1 tablespoon maple syrup
- Salt and pepper to taste
Instructions
- Place the bulgur wheat in a large bowl, pour over the boiling water, cover, and let sit for 15-20 minutes until the bulgur is tender. Fluff with a fork.
- Preheat the oven to 400°F (200°C). Toss the eggplant, red bell pepper, zucchini, and red onion with olive oil, cumin, smoked paprika, cinnamon, salt, and pepper. Spread the vegetables on a baking sheet in a single layer and roast for 25-30 minutes, or until tender and slightly caramelized.
- Heat a dry skillet over medium heat. Add the almonds and toast for 3-5 minutes, stirring frequently until golden and fragrant. Set aside to cool.
- In a small bowl, whisk together tahini, olive oil, lemon juice, sumac, cumin, garlic, water, pomegranate molasses (if using), maple syrup, salt, and pepper until smooth. If the dressing is too thick, adjust the consistency by adding more water, 1 tablespoon at a time, until it reaches your desired thickness.
- Once the vegetables are roasted, add them to the bowl with the bulgur. Stir in the chopped parsley, cilantro, pomegranate seeds, and toasted almonds. Pour the dressing over the salad and gently toss to combine.
- Let the salad sit for 10-15 minutes for the flavors to meld. Serve warm or at room temperature.
Notes
❄️Storage Instructions
To keep your bulgur wheat salad fresh, store it in an airtight container in the refrigerator for up to 3-4 days. If you've already added the dressing, the salad may become slightly softer over time, but it will still be tasty. For optimal freshness, you can store the salad and dressing separately and combine them just before you serve the salad. I don't recommend freezing this salad. Freezing changes the texture of the veggies too much.Nutrition
Calories: 408kcalCarbohydrates: 53gProtein: 10gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 12gTrans Fat: 0.003gSodium: 24mgPotassium: 847mgFiber: 14gSugar: 15gVitamin A: 1709IUVitamin C: 64mgCalcium: 102mgIron: 3mg
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