Salad with bulgur and vegetables: cooking recipes

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Don't know what to make a simple and hearty salad with? Bulgur and vegetables are a classic combination, characterized by a high level of nutrition and bright taste. This article describes traditional snacks, original dishes and diet treats.

Tabouleh salad - a traditional oriental appetizer

The simplicity and speed of preparation of this Mediterranean salad attracts gourmets from all over the world. The salad is made from finely chopped vegetables, fresh parsley and bulgur. Chefs fill a diet treat with olive oil and lime juice.

Used products:

• 100 g bulgur;
• 90ml citrus juice;
• 90 ml olive oil;
• 2-4 tomatoes and cucumbers;
• 2 bunches of parsley;
• green onion, mint leaves.

How to cook bulgur? The fact is that he althy grains do not have to be cooked. You can simply rinse the cereal under running water and leave it to soak for 10-17 minutes. This will be enough for the ingredient to "swell". Or cook bulgur 13-18minutes on low heat.

Chop the vegetables and herbs finely. Gently mix with grits, season with oil and lime juice. For best results, cover container and refrigerate for half an hour.

Bulgur salad with cucumbers, red peppers and chickpeas

Great idea for a vitamin breakfast or dinner! Serve salad with bulgur and vegetables, additionally spice this hearty appetizer with chopped herbs (dill, parsley, minced garlic) and lemon juice.

Used products:

• 320g chickpeas;
• 200 g bulgur;
• 1 bell pepper;
• 1 cucumber;
• 1/2 red onion;
• spices.

Bring the water in the kettle to a boil. Place the bulgur in a large bowl, pour over the hot liquid. Seal the container tightly with cling film and leave for 20-26 minutes until the water is completely absorbed.

Meanwhile, to soften the taste of the raw onion, place the small slices in a small bowl and cover with cold water. Feel free to skip this step if you don't mind the rich onion flavor. Chop vegetables. Mix all prepared ingredients, serve cold.

Diet recipe

Don't know how to surprise your soulmate? Try this easy vegetable salad with bulgur and vegetables. The recipe is simple, but be sure that such a simple delicacy will fit perfectly into the menu for a romantic date.

Used products:

• 200g white beans;
• 170g beets;
• 130 g bulgur;
• 1/2 cucumber;
• 1/2 carrot;
• kale leaves;
• tahini, garlic.

Cooking processes:

1. Preheat oven to 220 degrees.
2. Cut peeled beets into cubes, carrots into strips; chop the cucumber.
3. Place the beans and beets on a baking sheet, drizzle with oil.
4. Bake ingredients for 12-15 minutes. At the same time, boil the bulgur.
5. Put kale in a bowl, add cereals and vegetables, mix thoroughly.

It's time to make hummus! In a blender or food processor, blend soft beetroot with tahini, garlic clove. Add some lemon juice or zest if desired. Mix until a homogeneous consistency is formed. Season the prepared salad with the resulting mass.

Vegan Recipe: Mediterranean Coleslaw

Make a salad with bulgur and celery if you want to surprise guests and household with a simple and dietary treat. If desired, add soy cheese, nuts, dried fruit.

Used products:

• 400g cabbage leaves;
• 210 g bulgur;
• 2-3 cherry tomatoes;
• 1/2 small cucumber;
• 1/2 bell pepper;
• green onions, olives;
• celery to taste;
• lemon juice.

Cook the bulgur. Place the cabbage in a bowl and massage for a minute to "soften" the crunchyleaves. Then add 1 tablespoon of lemon juice and let stand. Prepare the remaining ingredients: cut the tomatoes in half, cut the cucumber and pepper into cubes. Mix all the necessary ingredients, decorate the dish with a scattering of green onions and olives.

Simple and delicious! A recipe for true aesthetes

Salad with bulgur and tomatoes - a dietary snack that will definitely fall in love with those who are losing weight and adherents of a he althy diet. Vitamin ingredients will saturate the body with energy, essential minerals and trace elements.

Products used (for salad):

• 200 g cooked bulgur;
• 2-3 tomatoes;
• 1 eggplant;
• walnuts.

For refueling:

• 70 ml olive oil;
• 30ml pomegranate syrup;
• garlic, cinnamon.

Preheat the oven to 200 degrees. Cut eggplant and tomatoes into circles, put in one row on a baking sheet. Roast for 30-40 minutes until vegetables are soft. Mix with crumbly cereals, season with a mixture of oil, syrup and fragrant spices. Garnish with a pile of chopped nuts.

Figs and goat cheese? Unusual combination

What's for dinner? Try a salad with bulgur, cucumbers and exotic figs, such a delicacy will fall in love with even the pickiest gourmets. If desired, add chicken breast or savory sausages.

Used products:

• 240 g bulgur;
• 100g goat cheese;
• 70g walnuts;
• 6-8fig fruits;
• 1-2 cucumbers;
• apple cider vinegar;
• olive oil;
• parsley, allspice peas.

Heat 1 cup of water in a large saucepan over medium heat. Add bulgur, cook for 2-3 minutes, stirring constantly. Fill with another glass, cover the container and simmer for 10-12 minutes.

Peel the cucumber, finely chop; cut the figs into halves, chop the nuts and crumble the tender cheese. Mix the ingredients with the finished porridge, season with oil, vinegar and spicy spices.

How to make a warm salad with bulgur and vegetables? Easy recipe

A fragrant treat to help warm you up on a cool spring morning. Garnish the finished dish with citrus zest, parsley or flavored oils and vinegars that will contrast with the taste of vegetables.

Products used (for salad):

• 300g canned chickpeas;
• 225g lettuce;
• 135g bulgur wheat;
• 50g raisins;
• 40g almonds;
• chopped parsley.

For refueling:

• 50ml olive oil;
• 50ml nut butter;
• 30ml lemon juice or lime juice;
• zest, garlic.

How to cook bulgur: Boil approximately 700 ml of water in a large saucepan, add grits. Reduce the heat, cover and simmer for 7-10 minutes until the bulgur is soft. Drain excess water, then fluff with a fork. Leave for 8-10minutes.

Meanwhile, place the almonds in a small skillet and fry over medium heat, shaking or stirring frequently, until golden brown. Mix chopped lettuce leaves with ready-made bulgur, chickpeas. Mix all the ingredients needed for the sauce in a separate bowl. Dress the salad, sprinkle with golden nuts and raisins on top.

Appetizer of tender broccoli, carrots and bulgur

Salad with bulgur and vegetables will harmoniously fit into the daily diet of diet food fans. Bulgur is much more nutritious than other grainy alternatives such as rice, moreover, it does not stick together during cooking.

Used products:

• 1L stock (vegetable or chicken);
• 200g broccoli;
• 150 g bulgur;
• 75g dried apricots;
• 2 carrots;
• 1 red onion;
• mint leaves, lemon balm;
• vegetable oil.

Place the bulgur in a large bowl and cover with boiling water or broth. Stir and leave for about 30 minutes to allow the wheat to absorb enough liquid. Drain, set aside.

Grate carrots, chop onions. Fry the broccoli ingredients in olive oil (you can roast the vegetables in the oven if you like). Mix the ruddy ingredients of the future salad with bulgur, add tart mint and sweet dried apricots.

Fried salmon with celery and crumbly grits

Salad with bulgur and vegetables will serve as an excellent dietary side dish for meat and fish delicacies. Below is one of the variations.making a popular appetizer with tender salmon.

Used products:

• 220 g bulgur;
• 100g walnuts;
• 80g salmon fillet;
• 4 celery stalks;
• 2 bunches of white turnips or parsnips;
• Greek yogurt;
• white wine vinegar;
• lemon juice;
• raisins, lemon peel.

Cooking processes:

1. Preheat oven to 180 degrees. Roast the walnuts until golden brown, about 8 to 12 minutes. Let cool slightly, then finely chop.
2. Increase the temperature to 220. Cut the turnip into quarters, put on parchment. Bake for 15-20 minutes.
3. Cook bulgur according to package directions, set aside.
4. Place a shallow baking dish in the oven to heat up. Put the fillet of red fish in a container, season generously with spices. Cook for about 15 minutes at 170 degrees.
5. Whisk yogurt, lemon juice and wine vinegar. Additionally, season with your favorite spices, zest. Add walnuts, chopped celery and raisins.

Cut salmon into oblong slices, mix with cooked vegetables and bulgur. Season with yogurt sauce, if desired, replace the main dairy ingredient with sour cream or homemade mayonnaise. Sprinkle with nuts, sprigs of fresh parsley or dill.