Wednesday, November 17, 2010

Sweet Bulgur Wheat Salad

Bulgur, a traditional ingredient found in Middle Eastern or Greek cuisine, is a quick-cooking form of whole wheat that has been cleaned, parboiled, dried and/or ground into particles. It's commonly used in tabbouleh, a traditional Lebanese salad, made of bulgur, chopped parsley, mint, tomato and spring onion then seasoned with lemon juice and olive oil.

In this version, there's a splash of sweetness
from the sun-dried tomatoes and roasted red bell peppers. Try this recipe as a healthy lunch or hardy side dish for dinner.
Did you know: Often confused for cracked wheat, bulgur is ready to eat with minimal cooking and after soaking in water or broth, can be mixed with other ingredients without further cooking.
- 1 cup bulgur
- 1/2 cup roasted red bell peppers, chopped
- 1/3 cup sun-dried tomatoes soaked in olive oil, chopped (reserve 2 tbsp oil from sun-dried tomatoes)
- 1 tbsp fresh lemon juice (1/2 lemon)
- 1/2 cup olive oil
- 1 can (14.5 ounces) chickpeas, drained, rinsed, and patted dry
- 2 cups baby spinach

  1. In a small saucepan heat 1/2 cup oil over medium-high. Working in batches fry chickpeas until golden brown and lightly crispy, 2 to 3 minutes per batch. Transfer to a paper-towel lined plate to drain and season immediately with salt.
  2. Meanwhile, soak bulgur in 2 cups boiling water until tender, about 30 minutes. Drain in a fine mesh sieve to remove as much of the liquid as possible. Transfer to a bowl; stir in roasted red peppers, sun-dried tomatoes, chickpeas, spinach, oil from sun-dried tomatoes and lemon. Season with salt and pepper. Enjoy, darlings!!
Did you know: Due to its high nutritional value, bulgur makes a good substitute for rice!
  • 1 cup of bulgur contains 25.6 g dietary fiber, 17.21 g protein and 574 mg potassium.
  • 1 cup of rice contains 0.6 g dietary fiber, 4.2 g protein and 55 mg potassium.
Recipe adapted by Martha Stewart's Everyday Food


  1. Sometimes I think buck-wheat feels a little jealous of bulgar-wheat! (smile). Great post Candice. Do you have a video? I would like to post it on my blog.

  2. Thanks, Chef Nadine! I agree, bulgur wheat does get an upper hand over buckwheat in my books too;) There will be videos to come and will let you know to feature it on your site.

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