Bulgur salad with vegetables and beans. Or mediterranean bulgur bowl. Or salad bowl. No matter how you call it, it’s extremely tasty. And you should give it a try!
But what exactly is Bulgur? Bulgur is made from durum wheat. And it is mainly used in oriental recipes. I like to use Bulgur as a side dish. Or as a basis for salads with vegetables, olives and beans.
Bulgur is a basic ingredient in my kitchen. It really hast to be in stock permanently. The reason is that it is easy and quick to cook (15 to 20 minutes). And that you can use it in different varieties. Either as a side dish or in a delicious salad. Just like in this recipe, with a lot of vegetables and beans. This salad became a classic in my kitchen. On one hand, the bulgur salad stays fresh in the fridge for 2 to 3 days. This means you can also prepare a little bit more than necessary for one dish.
Bulgur salad is not heavy in the stomach, it is delicious and healthy. It is a recipe for many occasions. It is also easy to take with you to university, school or to work as an excellent lunch. This colorful salad is also great as a side dish for a picnic or barbecue.
On the other hand, the recipe comes with a lot of vegetables – bell peppers, cucumber, avocado, olives and corn. The vegetables do not need to be cooked or fried – which is great on very hot days. You can decide how small you cut the vegetables. I do not cut the bell peppers too small, but i make sure there are no oversized carrot pieces in the salad. Especially with cucumber there are different opinions and preferences how big or small, or which form the cutted pieces should have.
And to get your proteins: beans 😉. A combination of white beans and multiflora beans. Instead of multiflora beans you can also use red beans.
You can mix up the dressing to your own taste. Some like more vinegar, some like more oil. In my opinion 3 parts oil and 1 part vinegar is a good mix. Salt and pepper you can add as it fits your individual taste. Or you use the mustard or Balsamico Dressing which I described in an other post.
Enjoy!
Recipe (for 4 persons):
350g bulgur
900ml water
2 tsp salt
4 (rd. 300g) carrots
3 bell peppers
1 cucumber
1 avocado
18 (65g) black olives, pittet
1 can (340g) corn
1 can ( 400g) white beans
1 can (400g) multiflora beans
Dressing:
Vinegar
Oil
Salt
Pepper
Herbal blend seasoning for salad
First boil some water, put in salt and bulgur into the pot. Let it boil for 3 to 5 minutes. Then reduce the heat to midrange and put a lid on the pot. Let the bulgur cook / simmer like that. Just like you do with rice. Probably check if you have to fill up some water. If the bulgur is cooked and soft (after 15-20 minutes) take it off the oven and let it cool down.
While the Bulgur is cooking, you can cut the vegetables: cut the carrotts into small pieces, wash the pepper and cut it into small pieces as well. Peel the cucumber, cut it in half and take out the core. Either with a v cut, or with a spoon. Then cut the cucumber down as well.
The olives you can handle as you like: leave them complete, cut them in half, or quarters. Or cut them in slices or rings.
Clean the beans out of the can under flowing water. Divide the fluid from the corn.
Mix the vegetabels in a big bowl. The best would be if you already spice up the vegetables.
If the bulgur is completely cooled down, you can mix the vegetables into it.
In the end mix the salad with vinegar, oil, salt an peper to your likes. If you have a favourite herbal blend for salad, you can also mix this into it.
Top hint: A shot of walnut or sesame oil gives the salad the special kick.
Done!
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