Recipe: Mediterranean Bulgur Salad

Here’s another recipe for a really fresh-tasting dish. I served this at the birthday party I hosted for my friend earlier this month. This salad showcases bulgur, which is a whole grain made from wheat that has been parboiled and dried.

Bulgur is a pretty economical grain – I bought a pound of it (around 3 ½ cups uncooked) for $2.49 at Sofo Foods in Toledo (I love that place!! I was lucky enough to grow up in Toledo, and to have a mother who truly appreciates good food). You may recognize this grain, as it’s used in traditional tabbouleh recipes.

Like other whole grains, bulgur needs to be cooked before it can be eaten; use a 2:1 water-to-grain ratio (2 cups water for every 1 cup bulgur). Bulgur roughly triples in size as you cook it, so plan ahead and use a very big pot!

One of the things that is so great about bulgur is that it can be used like rice or pasta, but it contains way more fiber than either and more protein than rice. 1 cup of cooked bulgur has around 150 calories, 8 grams of fiber, and 6 grams of protein. Since it’s so easy to make, I would definitely recommend it to anyone searching for a new whole grain to try in their kitchen. Here’s the Mediterranean-inspired recipe I put together for my friend's party: 

Ingredients:

Directions:

·         1 ½ cups uncooked bulgur

·         1 seedless (or deseeded) cucumber, peeled and chopped

·         1 cup grape tomatoes, halved

·         ½ cup kalamata olives, halved

·         A few tablespoons of fresh dill

·         Extra virgin olive oil (about 3 Tbsp total)

·         1 Tbsp butter

·         2 Tbsp balsamic or red wine vinegar

·         Juice of ½ lemon

·         1-2 tsp sugar (optional)

·         Salt and pepper, to taste

1.   Heat 1 Tbsp olive oil and 1 Tbsp butter over medium heat in a BIG skillet. Then add the bulgur and toast it for about 5 minutes, or whenever it starts smelling good and has a little golden brown color to it. Remember to keep the grain moving the whole time so that nothing burns.

2.   Add about 3 cups of water to the bulgur and cover it with a lid or some aluminum foil. Let the bulgur simmer for around 20 minutes or so, or until the bulgur is soft.

3.   Meanwhile, in a separate bowl, combine the chopped cucumbers, grape tomatoes, and olives. Add the vinegar, lemon juice, about 2 Tbsp of olive oil, and some salt and pepper to taste. If you’re not a huge vinegar enthusiast, you can throw in a bit of sugar to cut the sourness a trifle. Let it marinate for a few minutes while you finish up the bulgur.

4.   If there is any excess water left in the bulgur in the skillet at this point, go ahead and drain it, then fluff it with a fork. See the picture below for an idea of what the cooked bulgur will look like.

5.   Combine your bulgur with your vegetables and dressing, then garnish with fresh dill. Give it a good stir and let the flavors meld for an hour or so in the fridge. Serve cold. Enjoy!

This is just one way to enjoy this whole grain. Bulgur is very versatile, and can be used in a variety of soups, chili, stuffing, baked goods, salads, or served plain as a side dish. Please share any good recipes you’ve tried with bulgur or other whole grains!

Happy cooking!

Anna