Would you like a salad that is filling, tastes wonderfully fresh and is also suitable for losing weight? We have the perfect recipe for you! With our instructions, you can conjure up a tasty and healthy bulgur salad in just 15 minutes.
After a long day at work, we often don’t feel like standing in the kitchen for a long time. We long for those simple recipes that go quickly and are still tasty.
This recipe for a simple bulgur salad is the perfect solution. It is ready within 15 minutes and not only fills you up but is also really healthy. By the way, the salad is also an ideal accompaniment to BBQ evening. Refreshing and delicious!
Another advantage: This recipe results in a large amount of salad. You can also fill the leftovers and eat them over several days. So tasty and easy Meal prep be!
Quick recipe for a bulgur salad
- 250 g bulgur
- 3 spring onions
- 2 large tomatoes
- 2 red peppers
- 1/2 cucumber
- 1 red onion
- 10 g parsley
- 6 tablespoons of olive oil
- 50 g tomato paste
- 2 tsp honey
- 2 tbsp lemon juice
- Salt, pepper and cayenne pepper
That’s how it’s done:
1. Pour about 500 ml of boiling water over the uncooked bulgur in a bowl. Season with a little salt, stir well once and then let swell covered with a plate for 15 minutes.
2. During bulgur cooking: wash the spring onions and cut them into fine rings. Wash the tomato, bell pepper, cucumber, and red onion and dice finely. Wash, dry and finely chop the parsley.
3. For the dressing: Mix olive oil, tomato paste, honey and lemon juice and season with salt, pepper and cayenne pepper.
4. Mix the dressing with the finished bulgur. Then mix in the remaining ingredients.
Modify Bulgur Salad: Delicious Variants
By the way: there is hardly a salad that is as wonderfully changeable as the bulgur salad! You can vary the ingredients according to your taste. You don’t like parsley? Try fresh mint instead.
That certain something is still missing? Take some feta cheese and crumble it over your salad. Avocado is also great in a bulgar salad!
Tip: Who one vegan version of the bulgur salad, just leave out the honey. Instead, the dressing can be sweetened with a teaspoon of agave syrup or maple syrup.
Spice up the salad with another dressing
You can change the dressing for the quick, summery Bulgarian salad as you like. You can find ideas for this in the video. In it, we show you 5 delicious vinaigrette variants!
Important: Depending on the dressing, the salad has more or fewer calories. Natural yogurt-based salad dressings without oil and with only a little sugar or honey are suitable for losing weight.
Bulgur for weight loss: the healthy alternative to rice
Bulgur, which is mostly made from grain of wheat, is great food. Not only can it be prepared in a variety of ways and is quick and easy, but it also contains many healthy power substances. Bulgur is a good source of protein and high in fiber.
Make sure that you pick a whole grain product. This contains more fiber and minerals and makes you feel full longer than the peeled wheat grains. Has in the cooked state 100 g bulgur 110 calories. For comparison: boiled white rice has 120 calories, boiled pasta has 144 calories.