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Recipe

Bulgur Salad with Carrots and Peppers

Scott Phillips

Servings: 8 to 10

Think of this salad as a heartier twist on tabbouleh, with extra veggies and tangy feta cheese crumbles.

Ingredients

  • 2-1/4 cups medium-grind bulgur
  • Kosher salt
  • 1/2 cup plus 1 Tbs. extra-virgin olive oil, more as needed
  • 1/3 cup fresh lemon juice
  • 3 Tbs. tahini
  • Freshly ground black pepper
  • 1 cup sliced carrots (1/4-inch-thick slices), steamed until crisp-tender
  • 1 cup diced red bell peppers (1/2-inch dice)
  • 1 cup diced peeled cucumber (1/2-inch dice)
  • 1 cup crumbled feta
  • 2 Tbs. chopped fresh flat-leaf parsley
  • 2 Tbs. chopped fresh dill

Nutritional Information

      Calories (kcal) : 300
      Fat Calories (kcal): 160
      Fat (g): 18
      Saturated Fat (g): 4.5
      Polyunsaturated Fat (g): 2.5
      Monounsaturated Fat (g): 11
      Cholesterol (mg): 15
      Sodium (mg): 460
      Carbohydrates (g): 29
      Fiber (g): 7
      Protein (g): 7

Preparation

  • Pour 3-1/2 cups boiling water over the bulgur in a medium bowl, stir, and let sit until the water is absorbed and the bulgur is tender, 20 to 25 minutes. 
  • Transfer the bulgur to a foil-lined rimmed baking sheet, drizzle with 1 Tbs. of the olive oil, and toss lightly to coat. Spread bulgur on the baking sheet and cool completely at room temperature or in the refrigerator.
  • Put the lemon juice in a small bowl and gradually whisk in the remaining 1/2 cup of olive oil. Whisk in the tahini. Taste and season with salt, pepper, and additional lemon juice or olive oil as needed.
  • Put the cooked and cooled bulgur in a large serving bowl and toss to break up any clumps. Add the carrots, peppers, cucumbers, feta, parsley, dill and 1/2 cup vinaigrette and toss. Taste and season as needed with more vinaigrette, salt, and pepper, and serve.

Make Ahead Tips

The salad can be refrigerated for up to 1 day. If making ahead, let sit at room temperature so it’s not refrigerator-cold and season with more vinaigrette, salt, and pepper before serving.

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