Bulgur is a grain made from cracked dried wheat, mostly durum wheat. With its origin in the Middle Eastern-Mediterranean countries, it found it’s way to the pantries of other world regions. It is considered a whole grain, meaning that the entire wheat kernel is eaten. Because of the minimal processing, it contains more nutritional value than other, more processed, wheat products. Bulgur is a good source of minerals, vitamins, and fiber and its consistency reminds of couscous or quinoa.
To this day, bulgur is a very important ingredient in Mediterranean cuisine. Most commonly known in tabbouleh, it is a perfect addition to other plant-based dishes. It can be used like rice, couscous, or any other grain. I even like it for breakfast as a porridge, I add it to soups, and of course, I love it in salads. Bulgur is very easy to prepare and is perfect for make-ahead dishes. In a dish like this, it even tastes better, prepared a day ahead. You can store it in an airtight container in the fridge for up to 3 days. It can also be pre-cooked and frozen in portions to have it ready for fast meal-prep.
Bulgur is also perfect in vegetarian patties and balls as it is a great binder. You can find it in Middle Eastern stores, in many grocery stores next to rice and other grains. It is easy to prepare, tastes great, and develops a very pleasant scent when cooking. It is sold in fine, medium, and coarse quality and the cooking time varies between 3 and 20 minutes, depending on the grain. The preparation is similar to couscous, quinoa, or rice.
Refreshing Bulgur Salad – Perfect as Make-Ahead Meal
Bulgur is very easy to prepare and is perfect for make-ahead dishes. It even tastes better, prepared a day ahead. You can store it in an airtight container in the fridge for up to 3 days. It can also be pre-cooked and frozen in portions to have it ready for fast meal-prep.
Ingredients
- 1 pack coarse Bulgur (20oz)
- 1 tsp salt (for cooking)
- 1 large cucumber – cut into small pieces
- 4-6 scallions - chopped
- 3 medium tomatoes – cut into small pieces
- 1 bunch of cilantro - chopped
- 1 bunch of parsley - chopped
- 3-4 stems of mint - chopped
- 2 cloves of garlic - chopped
- 3 Tbsp olive oil
- 1 Tbsp of lemon juice (more to taste)
- 2 tsp salt
- 1 tsp black pepper (more to taste)
- ½ tsp ground chili
Instructions
Bring the bulgur with 1 tsp of salt to a boil with 1000 ml of water. Reduce heat, cover, and let simmer over a gentle heat for about 10 minutes. Drain and let cool.
Cut the cucumber, scallions, and tomatoes into small pieces and put in a bowl.
Chop the cilantro, the parsley, mint, and garlic and add to the bowl. Add the olive oil, salt, pepper, chili, lemon juice, and mix with the other ingredients in the bowl.
When the bulgur is cooled down, add the veggie-spice mix (keep some tomato pieces and herbs as topping). After mixing everything well, let sit for around 30 minutes to an hour to let the flavors develop and marinate into the grains.
Serve with the rest of the tomato pieces and the herbs as a topping.
No Comments