Vegetable Bulgur Salad Food

BULGUR SALAD

Steps:

• Add the bulgur to a small pot together with the tomato paste.
• Add the vegetable broth and bring to a boil. Turn off the heat and let it soak for 10 minutes.
• In the meanwhile, chop the cucumber, the tomato, and the bell pepper. Cut the green onions into rings.
• Finely chop the fresh parsley and the mint.
• Squeeze the lemon. Set the juice aside.
• Stir the cooked bulgur.
• Add the chopped tomatoes, cucumber, bell pepper, green onion, parsley, mint, olive oil, and lemon juice. Season with salt and pepper.
• Serve immediately or store in the fridge for later.

BULGUR SALAD

Steps:

• Toast 2 cups bulgur in 1 to 2 tablespoons each butter and olive oil in a saucepan over medium heat until golden and crackly. Add 4 cups water and season with salt; cover and simmer until the liquid is absorbed and the bulgur is just tender, about 20 minutes. Cut a seedless cucumber into chunks; toss with 2 teaspoons red wine vinegar, 2 teaspoons olive oil, 1/4 cup chopped dill and a small handful of pitted, halved black olives. Serve the cucumbers over the bulgur. Photograph by Tina Rup

CHUNKY VEGETABLE-BULGUR SALAD

Steps:

• In a large bowl, stir together the bulgur and boiling water. Cover and let stand until the liquid is absorbed, about 30 minutes.
• Meanwhile, grate 1 teaspoon peel and squeeze 1/4 cup juice from the lemons and set aside.
• In a 12-inch nonstick skillet, heat the oil over medium-high heat until hot. Add the onions and cook until beginning to soften, 3 to 4 minutes. Add the tomatoes, squash and zucchini. Cook until the vegetables are tender, 6 to 8 minutes, stirring occasionally.
• Stir the vegetables into the bulgur with the lemon peel and juice, mint, parsley, 1/2 teaspoon salt and 1/4 teaspoon pepper. Spoon the mixture into a container with a tight-fitting lid. It can be refrigerated up to 1 day.
• Nutritional information per 7/8-cup serving size: about 160 calories, 2 g total fat (0 g saturated), 160 mg sodium, 32 g carbohydrate, 8 g fiber, 6 g protein

VEGETABLE BULGUR SALAD

Steps:

• Combine bulgur and boiling-hot water in a bowl and let stand, covered, 20 minutes. Fluff with a fork and season with salt and pepper. Cool slightly.
• While bulgur stands, heat 1 tablespoon oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking, then sauté squash and onion with salt and pepper to taste, stirring, until tender, about 5 minutes. Transfer cooked vegetables with a slotted spoon to a large plate to cool.
• Add remaining 3 tablespoons oil to skillet and heat over moderately high heat until hot but not smoking, then sauté eggplant with salt and pepper to taste (add more oil, 1 tablespoon at a time, if necessary), stirring, until golden brown and tender, about 6 minutes. Transfer eggplant with slotted spoon to plate to cool.
• Gently toss cooked vegetables with bulgur, tomatoes, cucumber, spinach, basil, vinaigrette, and salt and pepper to taste.

VEGGIE BULGUR SALAD (KISIR)

Steps:

• Place the bulgur in a bowl; stir in the boiling water. Cover and let stand for 20 minutes.
• Meanwhile, heat 2 tablespoons olive oil in a skillet over medium heat. Stir in the chopped onion; cook and stir until the onion has softened and turned translucent, about 5 minutes.
• Drain the bulgur and return it to the bowl. Add the cooked onion, chopped tomatoes, cucumber, green and red bell peppers, green onions, parsley, mint, and red pepper flakes. Drizzle with 2 tablespoons olive oil, the lemon juice, and the pomegranate molasses. Toss gently until the salad is thoroughly combined. Serve immediately, or refrigerate until serving.

MEDITERRANEAN BULGUR SALAD

Steps:

• In a large saucepan, bring broth and bulgur to a boil over high heat. Reduce heat; cover and simmer for 20 minutes or until tender and broth is almost absorbed. Remove from the heat; let stand at room temperature, uncovered, until broth is absorbed. , In a small bowl, whisk the oil, lemon juice, parsley, salt and pepper. , In a large serving bowl, combine the bulgur, beans, tomatoes, cucumber and onions. Drizzle with dressing; toss to coat. Sprinkle with cheese and pine nuts.

VEGETABLE TABBOULEH WITH CHICKPEAS

Steps:

• In a medium bowl, combine bulgur wheat with enough boiling water to cover by 1 inch. Season lightly with salt and stir to combine. Cover tightly with a tight-fitting lid and let stand until tender, about 25 minutes. Drain well, pressing out excess liquid. Spread out on a baking sheet to cool.
• Meanwhile, in a large bowl, combine shallot, mustard, lemon juice and garlic. Season with salt and pepper. While whisking constantly, slowly drizzle in oil until well blended.
• Add remaining ingredients to the vinaigrette and toss to evenly coat. Once bulgur has cooled, add bulgur, season to taste with salt and pepper, and toss again. Transfer to a large serving bowl or platter to serve.

MEXICAN BULGUR AND VEGETABLE SALAD

Steps:

• Pour boiling water over bulgur in a heatproof bowl, then cover bowl tightly with a plate and let stand 1 hour.
• Drain bulgur in a sieve, pressing to remove any excess liquid, and transfer to a large bowl. Add lemon juice, oil, cumin, and 1/2 teaspoon salt and toss well. Stir in remaining ingredients. Season with salt and pepper and serve at room temperature.

BULGUR WHEAT AND ROASTED VEGETABLE SALAD

Steps:

• Cover bulgur wheat with cold water in a saucepan, partially cover pan with lid, bring water/wheat to boil and then simmer for approximately 10 minutes or until cooked (wheat should have a plump, soft but slightly chewy consistency, take care that the water does not boil over the pan or the wheat will go everywhere!).
• Drain wheat in sieve, rinse with recently boiled water to remove starch, set aside in a bowl to cool.
• Wash and slice courgette, carrot and 1/2 the onion fairly thinly, chop pepper and mushrooms a little more chunkily (i like my pepper slightly crunchy, but prepare according to your taste).
• Mix veggies on a baking tray with 1 tsp oil, 1 tsp herbs, paprika and salt (this can be ommitted if you're watching your salt intake, the flavour of the veggies is still yummy).
• Grill vegetables under a moderately high grill until browned at the edges/cooked to your taste, remembering to turn after about 5-10 minutes to ensure cooking on both sides, set aside to cool.
• Chop the other 1/2 onion and the garlic clove, blend can tomatoes in a food processor (alternatively you could buy passata, or concentrated tomato juice); mix with onion, 1 tsp herbs, pinch black pepper, garlic and 1tsp olive oil in a saucepan.
• Cover with a pan-lid and simmer tomato sauce over a low heat for 10-15 minutes, until the liquid has reduced by about 1/3- it should be a relatively runny paste (alternatively you can microwave the sauce in a bowl, covered with microwave cling-film, for approximately 3 minutes on a high setting, followed by another three on a medium setting), set aside to cool.
• To the cooled bulgur wheat, add the linseeds and mixed pine nuts/pumpkin and sunflower seeds; mix the cooled sauce with the cooled vegetables, toss into the wheat/seeds.
• Enjoy, (or store in an airtight container in the fridge and eat within two days).

SPICED VEG WITH LEMONY BULGUR WHEAT SALAD

Steps:

• Mix together the oil, honey and harissa, then drizzle half over the aubergines and pepper. Season well. Heat a griddle pan, then cook the veg for 10-15 mins, turning until lightly charred and cooked through.
• Meanwhile, tip the bulgur wheat into a large bowl and pour over boiling water so it is well covered. Let it sit for 10 mins until softened and plump, drain, then pour over the remaining dressing, the lemon juice, zest and mint leaves. Season well and toss everything together. Serve the roasted vegetables on top of the bulgur, drizzled with yogurt, if you like.

BULGUR SALAD

Steps:

• Poor boiling water over bulgur, cover and let soak for 15 minutes.
• In the meanwhile prepare all the other ingredients.
• Transfer bulgur in a cold bowl and add tomato paste to bulgur and mix well with the fork until incorporated.
• Add red peppers and let cool down at least 10 minutes.
• Add all remaining ingredients mix with the fork.
• Taste the bulgur and add more pepper, salt or molasses if you want some more.
• Serve cold or chilled.
• Note: Feel free to add more ingredients like olives, tomato cubes, cucumber, and/or what your like.