Tomato Bulgur Salad

Name: Tomato Bulgur Salad
Prep time: 5 min
Cook time: 20 min
Ingredients: 4 cups cooked bulgur*; 2 cups arugula**; 1 pint grape tomatoes (sliced); 1/2 cup red onion (diced); 1/3 cup parsley (chopped); 1/3 cup lemon juice; 3 tbsp olive oil; 1/4 tsp salt (or more); black pepper to taste

By Erin AlvarezUpdated Oct 01, 2021, Published Apr 01, 2020

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Servings 2

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This simple Tomato Bulgur Salad is flavored with tomato, onion, parsley and lemon juice and is both light and refreshing. It’s loaded with fiber and great for meal prepping, too!

Recipe originally created: August 2014 // Updated: April 2020

This bulgur salad was legitimately one of the first recipes I ever published to the blog! Lucky for you, I’ve made it even better by adding a few key ingredients, like parsley and lemon juice.

If you’re someone who works from home, I’m going to assume you never quite know what you’re going to eat for lunch (at least that’s how I feel). On the other hand, if you tend to go into the office daily, I bet it’s helpful to have something packed and ready to go in the morning. This bulgur salad is perfect for either one of those situations.

Simply cook the bulgur ahead of time, then when it comes ready to eat and/or pack you lunch, add the remaining ingredients and you’re good to go!

Bulgur benefits

There are many reasons why you might want to try bulgur in place of rice or quinoa or whatever grain you normally eat. …not to say that other grains aren’t good for you–they are–but sometimes it’s good to switch it up.

Bulgur is made from cracked wheat and has a good bit of fiber in it, meaning it promotes healthy digestion and can aid in weight management.

How to make a bulgur salad

Cook the bulgur: Before you can make the salad, you have to cook the bulgur. Thankfully, it cooks very similarly to other grains. So, add 1 1/2 cups uncooked bulgur to a large saucepan, then add 3 1/4 cup water. Bring mixture to a boil, then cover it and simmer for 15 minutes or so, or until the bulgur has absorbed the water. Then, fluff with a fork.

Slice the vegetables: While the bulgur is cooking, slice the tomatoes in half, dice the onion and chop the parsley.

Combine it all: Add ALL of the ingredients to a large bowl and use tongs to mix everything together. Make sure to do a taste test before serving, adjusting the salt and pepper as needed.

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