An easy recipe, a nourishing bulgur salad filled with a rainbow of fresh vegetables and herbs tossed in a simple vinaigrette, this is one of my Mom's favorite salad recipes from The Whole Revolution. Great for weekly meal prep or served as an appetizer with crackers and labneh.
Growing up, my Mom and I would go to lunch at a local Lebanese restaurant, and we would always get tabbouleh (parsley salad) with freshly made pita. I was inspired by all those trips to Sweet Oasis growing up and created this recipe with my Mom in mind. It is full of fresh veggies, herbs, and a bright lemony dressing. I love to eat it on crackers with a spread of greek yogurt or labneh. It also makes an elegant grain-based dish, that happens to be vegan, for your next party.
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Ingredients
- Dressing
- Extra virgin olive oil
- Red wine vinegar
- Coconut Aminos or soy sauce
- Lemon Juice
- Dried oregano
- Coconut sugar
- Sea salt
- Black pepper
- Salad
- Bulgar
- Red onion
- Tomatoes
- Carrots
- Yellow bell pepper
- Fresh cilantro
- Fresh parsley
- Sliced almonds
Instructions
- In a small bowl or large platter add the dressing ingredients, whisking the olive oil in until emulsified.
- Add the salad ingredients and toss until well combined.
- Refrigerate until ready to serve.
Serve with crackers, on a bed of greek yogurt or labneh, on avocado toast, or enjoy with a spoon.
Substitutions
- Gluten free - substitute bulgur for cooked quinoa or cooked brown rice.
- Almonds - add preferred nut of choice for added texture. Walnuts are a great option here.
- Cilantro - if you are not a fan of cilantro, or sadly are one of those folxs that get a soapy taste, skip it and add some more parsley, or substitute with fresh mint leaves.
- Red onion - if you don't have red onion on hand or if it's not your thing, substitute with finely chopped spring onions or green onions.
Variations
- Spicy - if you want to turn up the heat add one Fresno chili that has been finely diced or a sprinkle of red pepper flakes
- Deluxe - serve on a bed of labneh with pita or crackers. Top with pomegranate seeds and lemon zest
- Vegetarian - top with feta cheese crumbles for added salty and creaminess if you don't need this recipe to remain vegan.
Equipment
- Chef's knife
- Cutting board
- Large mixing bowl or platter
- Large spoon
- Juicer, or fork
Storage
The salad will keep up to three days in an airtight container.
Top tip
If you do not have a juicer available, take your fork, and stick it into the middle of your halved lemon and squeeze juice into a small bowl removing seeds prior to adding to the dressing.
FAQ
No, bulgar is made from wheat. For a gluten free version see substitute section of this recipe.
Absolutely! Along with rice, quinoa and couscous.
Salads! But it is also great in stews, meatballs, or as a warm porridge.
Related
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Pairing
These are my favorite dishes to serve with [this recipe]:
Rainbow Bulgar Salad (Vegan)
Equipment
- 1 Large bowl
- 1 Cutting Board
- 1 sharp chef knife
- Measuring cups
- Measuring spoons
Ingredients
Dressing:
- ½ cup extra virgin olive oil
- ¼ cup red wine vinegar
- 1 teaspoon coconut aminos substitute: ½ teaspoon soy or tamari sauce
- Juice from ½ of a lemon about 1.5 tablespoons
- ¼ teaspoon oregano
- 1 teaspoon coconut sugar substitute: honey or maple syrup
- 1 teaspoon salt
- ¼ teaspoon black pepper
Salad:
- ¼ cup bulgar cooked according to package directions
- ½ cup red onion small diced
- 1 cup tomatoes small diced
- ½ cup carrots small diced
- ½ cup yellow bell pepper small diced
- 1 bunch cilantro finely chopped (about 1 cup)
- 1 bunch parsley finely chopped (about 1 cup)
- ½ cup sliced almonds
Instructions
- Add dressing ingredients to a large platter or bowl and whisk until combined and the oil and vinegar have emulsified.
- Add salad ingredients and toss together until combined. Refrigerate until ready to serve.
- Serve with crackers, on a bed of greek yogurt or labneh, on avocado toast, or enjoy with a spoon.
Video
Food safety
- Cross-contamination. Especially if you are cooking for specific dietary needs, or if you will have any raw meat in the vicinity of your ingredients.
- Clean your vegetables. Wash fruits and vegetables under cold water, even if it's "pre-washed" or "ready-to-eat." After prepping, put produce in clean containers, not in original bags or containers.
- Refrigerate. Leave salad in the refrigerator (below 40 degrees Fahrenheit) until the very last moment. The longer it sits out at room temperature, the more time bacteria has to grow. Never leave anything out longer than 2 hours
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