Bulghur Salad

Bulghur Salad Recipe from Latvia with Parsley, Tomatoes, and Lemon

Region / culture: Latvia | Preparation time: 15 minutes | Servings: 4

Introduction

Bulghur salad is a delicious and nutritious dish that is perfect for a light lunch or as a side dish for dinner. This salad is made with bulghur wheat, which is a whole grain that is high in fiber and protein. The addition of fresh vegetables and herbs makes this salad a refreshing and flavorful option for any meal.

History

Bulghur salad has its origins in Middle Eastern cuisine, where bulghur wheat is a staple ingredient. This dish has been enjoyed for centuries in countries like Turkey, Lebanon, and Syria. The combination of bulghur wheat with fresh vegetables and herbs creates a dish that is both satisfying and healthy.

Ingredients

1 cup of bulghur wheat
2 cups of boiling water
1 cup of minced parsley
Pinch of salt
0.5 cup of minced onion
1-2 ripe chopped tomatoes
0.25 cup of olive oil
2-3 tsp of dried mint or basil or 0.25 cup of fresh
juice of 1-2 lemons

How to prepare

In a medium-large salad bowl, pour boiling water over bulghur. Allow it to sit for 15 minutes to absorb the water, then stir to cool. Add the remaining ingredients to the soaked bulghur, and season with garlic powder and pepper to taste.
Let the mixture sit for at least 0.5 hour to allow the flavors to blend. Serve on a bed of lettuce or use as a filling for pita bread.
Optional ingredients: Chopped cucumber, zucchini, celery, green pepper, scallions, chives, mushrooms, sprouts, sunflower seeds, chopped hard-boiled eggs, cooked and drained beans, etc.

Variations

Feel free to customize this salad with your favorite vegetables and herbs. You can also add in cooked beans, nuts, or seeds for added protein and texture.

Cooking Tips & Tricks

Make sure to use boiling water to soak the bulghur, as this will help it absorb the water quickly and evenly.

- Allow the salad to sit for at least 30 minutes before serving to allow the flavors to meld together.

- Feel free to customize this salad with your favorite vegetables and herbs to make it your own.

Serving Suggestions

Serve this bulghur salad on a bed of lettuce or as a filling for pita bread. It also pairs well with grilled chicken or fish for a complete meal.

Cooking Techniques

The key to making a delicious bulghur salad is to allow the bulghur to soak up the boiling water before adding in the other ingredients. This will ensure that the bulghur is tender and flavorful.

Ingredient Substitutions

If you don't have bulghur wheat, you can use quinoa or couscous as a substitute. You can also use different herbs and vegetables based on your preferences.

Make Ahead Tips

This salad can be made ahead of time and stored in the refrigerator for up to 3 days. Just be sure to let it sit at room temperature for a bit before serving to allow the flavors to meld together.

Presentation Ideas

Garnish this bulghur salad with fresh herbs or a squeeze of lemon juice for a pop of color and flavor. You can also serve it in a decorative bowl or on a platter for a beautiful presentation.

Pairing Recommendations

This bulghur salad pairs well with grilled meats, fish, or tofu. It also goes well with a side of hummus or tzatziki for a Mediterranean-inspired meal.

Storage and Reheating Instructions

Store any leftovers of this bulghur salad in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave or enjoy cold.

Nutrition Information

Calories per serving

Each serving of bulghur salad contains approximately 200 calories, making it a light and satisfying option for a meal or snack.

Carbohydrates

Bulghur wheat is a good source of carbohydrates, providing energy for your body. This salad is a great option for a post-workout meal or a midday pick-me-up.

Fats

The olive oil in this salad provides healthy fats that are essential for brain function and overall health. This salad is a great way to incorporate healthy fats into your diet.

Proteins

Bulghur wheat is a good source of plant-based protein, making this salad a great option for vegetarians and vegans. The addition of parsley and other vegetables also adds a boost of protein to this dish.

Vitamins and minerals

This salad is packed with vitamins and minerals from the fresh vegetables and herbs. Parsley is a good source of vitamin K, while tomatoes provide vitamin C and other antioxidants.

Alergens

This recipe contains wheat and may not be suitable for those with gluten allergies or sensitivities. Be sure to check for any other allergens in the ingredients you use.

Summary

Bulghur salad is a nutritious and delicious dish that is high in fiber, protein, and vitamins. This salad is a great option for a light and healthy meal or side dish.

Summary

Bulghur salad is a nutritious and delicious dish that is perfect for a light lunch or side dish. This salad is packed with fiber, protein, and vitamins, making it a healthy and satisfying option for any meal. Customize this salad with your favorite vegetables and herbs for a dish that is sure to please.

How did I get this recipe?

The first time I saw this recipe, I was drawn to it like a magnet. It was a warm summer day many years ago, and I was visiting my dear friend Maria in her cozy kitchen. As soon as I walked in, I was hit with the most amazing aroma - a mixture of fresh herbs, tangy lemon, and nutty grains. Maria greeted me with a warm smile and said, "I have a new recipe to share with you today, my dear. It's a bulghur salad that I learned from my grandmother back in Greece."

I eagerly watched as Maria gathered the ingredients - bulghur, tomatoes, cucumbers, parsley, mint, lemon juice, olive oil, and a touch of salt. She explained to me how to cook the bulghur until it was tender but still slightly chewy, and then let it cool to room temperature. As she chopped the vegetables and herbs, the colors and scents filled the kitchen with a sense of freshness and vitality.

Maria then mixed everything together in a large bowl, drizzling the olive oil and lemon juice over the salad and tossing it gently to combine. The vibrant colors of the tomatoes and cucumbers contrasted beautifully with the earthy tones of the bulghur, creating a visually stunning dish that looked almost too good to eat.

But when Maria offered me a taste, I couldn't resist. The flavors exploded in my mouth - the nutty bulghur, the juicy tomatoes, the crisp cucumbers, and the fragrant herbs all came together in perfect harmony. It was a symphony of tastes and textures that I had never experienced before.

From that moment on, I was hooked. I begged Maria to teach me how to make the bulghur salad, and she graciously agreed. We spent the rest of the afternoon cooking together, sharing stories and laughter as we chopped, mixed, and tasted our way to culinary bliss.

Over the years, I have made Maria's bulghur salad countless times, each time adding my own little twist to the recipe. Sometimes I'll throw in some feta cheese or olives for a Mediterranean flair, or maybe some roasted red peppers for a smoky kick. No matter how I choose to customize it, the salad always brings back memories of that fateful day in Maria's kitchen, when I first fell in love with this delightful dish.

But the true beauty of the bulghur salad lies not just in its flavors, but in the stories and memories that come with it. Every time I make it, I am reminded of Maria and her grandmother, of sunny days in Greece and cozy afternoons in the kitchen. It is a dish that transcends time and space, connecting me to my past and to the people who have shaped me into the cook I am today.

So the next time you find yourself craving a fresh and vibrant dish, why not give bulghur salad a try? Who knows, maybe it will become a beloved recipe in your own culinary repertoire, just like it has in mine. Bon appétit!