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Herbed Bulgur Salad with Lemon and Mint

von
S
Sophie

A refreshing and vibrant salad featuring bulgur wheat, fresh herbs, and a zesty lemon dressing.

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Vorbereitungszeit (Min) 15 min
Garzeit (Min) 0 min
Schwierigkeitsgrad
Herbed Bulgur Salad with Lemon and Mint

Zutaten

4 Portionen
|
  • 1/2 cup
    Bulgur wheat medium-grain oder Quinoa
  • 2 whole
    Tomato ripe oder Cherry tomatoes
  • 1 whole
    Cucumber seedless oder Zucchini
  • 1 bunch
    Parsley fresh oder Cilantro
  • 1/2 bunch
    Mint fresh oder Basil
  • 3 tbsp
    Olive oil extra virgin oder Avocado oil
  • 1 whole
    Lemon fresh oder Lime
  • 1/2 tsp
    Salt fine oder Sea salt
  • 1/4 tsp
    Black pepper ground oder White pepper

Anleitung

1

Prepare the bulgur wheat

Combine the bulgur wheat with a cup of boiling water in a bowl and cover it.

Let the bulgur absorb the water completely for a fluffy texture.

Benötigte Zutaten für diesen Schritt

bulgur wheat
2

Prepare the vegetables

Dice the tomatoes and cucumber into small, uniform pieces.

Use a sharp knife to ensure clean cuts and preserve the vegetables' freshness.

Benötigte Zutaten für diesen Schritt

tomato cucumber
3

Chop the herbs

Chop the parsley and mint finely.

Roll the herbs into a tight bundle before chopping for easier handling.

Benötigte Zutaten für diesen Schritt

parsley mint
4

Make the dressing

Juice the lemon and mix it with olive oil, salt, and pepper in a small bowl.

Whisk the dressing thoroughly to emulsify the oil and lemon juice.

Benötigte Zutaten für diesen Schritt

lemon olive oil salt black pepper
5

Assemble the salad

Combine the bulgur, vegetables, and herbs in a large bowl, then pour the dressing over and toss well.

Toss gently to avoid mashing the vegetables.

Benötigte Zutaten für diesen Schritt

bulgur wheat tomato cucumber parsley mint olive oil lemon salt black pepper
6

Serve and enjoy

Serve the salad chilled or at room temperature.

Garnish with a sprig of mint for a fresh presentation.

Benötigte Zutaten für diesen Schritt

bulgur wheat tomato cucumber parsley mint olive oil lemon salt black pepper

Nährwertangaben (100g)

Kalorien 120 kcal
Fett 6.5 g
  • Gesättigte Fettsäuren: 0.8 g
Kohlenhydrate 15 g
Ballaststoffe 3 g
Zucker 2 g
Eiweiß 3 g

Mehr über dieses Rezept erfahren

📝

Über dieses Rezept

Discover the delightful Herbed Bulgur Salad with Lemon and Mint, a refreshing and easy-to-make dish perfect for summer. This recipe combines wholesome bulgur wheat with fresh parsley, mint, and a tangy lemon dressing, creating a vibrant and healthy salad. Ideal for a light lunch or as a side dish, this recipe is a must-try for those who love fresh and flavorful meals.
💪

Warum dieses Rezept gut für dich ist

This Herbed Bulgur Salad is packed with fresh herbs and wholesome ingredients, making it a nutritious choice for any meal. The bulgur wheat provides fiber and complex carbohydrates, while the herbs and vegetables add essential vitamins and minerals. It's a great option for those looking to enjoy a healthy and satisfying dish.
💡

Tipps & Tricks

For the best flavor, use freshly squeezed lemon juice and high-quality extra virgin olive oil. Allow the salad to sit for a few minutes before serving to let the flavors meld together. You can also add a pinch of sumac for an extra tangy kick.
🔄

Rezeptvarianten

You can customize this salad by adding diced avocado, crumbled feta cheese, or toasted pine nuts. For a gluten-free version, substitute the bulgur wheat with quinoa or millet. Adjust the herbs and vegetables to your preference to create your own unique twist.
🗄️

Aufbewahrung

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Before serving, give the salad a quick toss and adjust the seasoning if needed.
📚

Rezeptgeschichte

Tabbouleh, the inspiration for this dish, is a traditional Levantine salad that has been enjoyed for centuries. This version adds a modern twist while staying true to the fresh and vibrant flavors of the original.
🥗

Nährwertangaben

This salad is low in calories and high in fiber, making it a healthy choice for those watching their weight. It's also rich in vitamins A and C, thanks to the fresh herbs and vegetables.
🍽️

Kombinationsvorschläge

Pair this salad with grilled chicken or fish for a complete meal. It also complements dishes like hummus, pita bread, and roasted vegetables.

Tags

healthy quick vegan vegetarian salad

Rezeptkategorien

Küche

mediterranean other

Mahlzeitart

lunch dinner snack brunch

Gang

salad

Zubereitungsarten

raw

Anlässe

everyday picnic potluck brunch

Ernährungsformen

vegan vegetarian low-sodium low-sugar halal kosher macrobiotic

Jahreszeiten

summer spring fall all-season

Schwierigkeitsgrad

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