Bulgur salad with cherry tomatoes & herbs [VIDEO]

by YourFoodBuddy

Bulgur with cherry tomatoes & herbs is a Mediterranean-style warm salad with pleasant aromas of garlic and parsley. A perfect vegan recipe that pairs perfectly with steaks and grills.

It is an easy recipe that fits perfectly on the summer menu if served cold, as well as it is a great choice for the cold evening if served warm. It is definitely a recipe to save. The nutty and earthy grain is the main ingredient for the well-known and loved tabbouleh salad. This Mediterranean salad is a pack of nutritional value, rich in fiber and protein as well as microelements.

What is bulgur?

Bulgur is a mix of hulled grains, broken into large pieces, pre-boiled, and then dried. In general, durum wheat is used to make bulgur. It is sold widely in supermarkets so it can be easily found and cooked. The Middle East’s cuisine extensively uses bulgur. There are plenty of delicious recipes with bulgur. It is also an alternative to rice. It is important to know that bulgur is NOT gluten-free, therefore, it should be used consciously.

Many people confuse bulgur with couscous. Although they look alike, the nutritional value and the cooking process are distinct. Different from bulgur, couscous does not require boiling, you just pour some scalding water over it softens immediately! It is a very tasty ingredient to cook and experience, for instance, you may try the Mediterranean Couscous Salad With Roasted Tomatoes. It packs a big nutritional punch, including fiber and protein.

How long does it take to cook?

The cooking times for bulgur are somehow similar to that of white rice. It usually takes about 20 minutes for the grains to soak all the liquids and become soft and fluffy. Cook the wheat on low to medium heat. It is also best to let the cooked bulgur rest under the lid for additional 10 minutes. It is how the grains get a nice tender and chewy texture.
Also, this type of grain does not require to be soaked in water before cooking it.

What is the ratio of water to bulgur?

To get that tender and fluffy texture, use the 1:2 ratio. Boil 1 cup of bulgur in 2 cups of water. Also, you may substitute the water with vegetable broth or even meaty broth if needed. The bulgur, when boiled in broth, is loaded with aroma and can be served alone.

How to cook the bulgur salad with cherry tomatoes and herbs?


The cooking process of this Mediterranean salad is very easy and it doesn’t require any special skills. It is a rather simple preparation, nothing sophisticated, yet, the result is delicious.

Start by peeling and finely mincing one yellow onion. You can use a food processor like I did, to speed up the process. Also, peel and mince a few garlic cloves.

Heat a pan and pour into it a couple of spoons of olive oil. As soon as it is hot enough, add the minced garlic and onion. Sautee the composition for about 2-3 minutes or until translucent. To avoid burning it, just make sure the heat is medium to low.

At this point add the bulgur and stir well. Let everything cook on the stove for another couple of minutes. This way the wheat granules will soak in all the juices, oil, and flavors that were previously added. Then pour the vegetable broth, or water if you prefer, and mix again. To enhance the taste of the food, sprinkle some salt and pepper. Cover the pan with a lid and let everything simmer for about 10 minutes.

In the meantime prepare the cherry tomatoes and the herbs. Wash and slice the cherries into halves, and finely chop some parsley, or cilantro. Or, for an even more intense flavor, you can mix the herbs and use 50/50 of both of them.

As soon as the 10 minute period expires, add the cherry tomatoes and some dried herbs, such as origano, and mix again. Allow everything to cook for additional 10 minutes,then turn off the stove. Finally, sprinkle the herbs on top and it is ready to be served.

How to serve the bulgur salad with cherry tomatoes & herbs?

Serve the salad as soon as it is ready. Another good thing about this salad is that you can serve it both warm and cold, even on the second day. You can serve the bulgur salad with cherry tomatoes alone, or pair it with some proteins such as the IP Turkey Breast, Air Fryer Pork Skewer, or with a nice piece of Meatloaf. No matter how you choose to serve it, hope you enjoy every bite of it!

Bulgur with cherry tomatoes & herbs

YourFoodBuddy
Bulgur with cherry tomatoes & herbs is a Mediterranean-style warm salad with pleasant aromas of garlic and parsley. A perfect vegan recipe that pairs perfectly with steaks and grills.
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Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Course Main Course, Salad, Vegetarian
Cuisine Mediterranean
Servings 4 people
Calories 143 kcal

Ingredients
  

  • 1 cup bulgur wheat
  • 2 cups vegetable broth or water
  • 2 cups cherry tomatoes sliced
  • 1 handful parsley chopped, or chopped cilantro
  • 1 tsp salt
  • 1/5 tsp black ground pepper
  • 1 tsp dried herbs basil or oregano
  • 1 mediuim yellow onion minced
  • 2 cloves garlic minced

Instructions
 

  • Peel and finely mince the onion and the garlic
  • Heat a pan with olive oil on medium heat
  • Sautee the onion and garlic until translucent
  • Add the bulgur wheat and the spices and mix. Cook for another 2 minutes
  • Pour the vegetable broth and mix again
  • Cover with a lid and allow to simmer for 10 minutes on medium-low heat
  • Wash and slice the cherry tomatoes in halves
  • Rinse and finely chop the parsley (or cilantro, or both)
  • When the 10 minutes expire, add the sliced cherry tomatoes and the dried herbs and mix again
  • Cover with a lid and let simmer for additional 10 minutes
  • Turn off the stove, sprinkle with chopped herbs and serve with pleasure

Nutrition

Calories: 143kcalCarbohydrates: 32gProtein: 5gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.1gSodium: 1066mgPotassium: 321mgFiber: 7gSugar: 3gVitamin A: 712IUVitamin C: 19mgCalcium: 30mgIron: 2mg
Keyword bulgur salad, easy warm salad, Healthy and Vegetarian Salad Bowl, meat free salad, mediterranean salad, warm salad
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