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Bulgur Salad with Carrots and Peppers recipe Healthy: Our criteria for healthy recipes include (per serving): less than 550 calories for dinner; 5 g or less saturated fat; sodium mg less than the total calorie count; cholesterol 300 mg or less; minimal added sweeteners. Recipes that fall squarely within these criteria are marked with a green icon; those that are slightly outside them for one nutrient get a yellow icon.

Bulgur Salad with Carrots and Peppers

by Joanne Weir
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Think of this salad as a heartier twist on tabbouleh, with extra veggies and tangy feta cheese crumbles. Serves 8 to 10

Healthy: Our criteria for healthy recipes include (per serving): less than 550 calories for dinner; 5 g or less saturated fat; sodium mg less than the total calorie count; cholesterol 300 mg or less; minimal added sweeteners. Recipes that fall squarely within these criteria are marked with a green icon; those that are slightly outside them for one nutrient get a yellow icon. Make-Ahead: Can be completely prepared ahead (may need reheating and a garnish to serve) Vegetarian: May contain eggs and dairy ingredients Test Kitchen Guaranteed: All recipes that run in Fine Cooking magazine are thoroughly tested in our test kitchen
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ingredient discovery
Ingredients bulgur wheat kosher salt olive oil more more
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

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.
nutrition information (per serving):
Calories (kcal): 300; Fat (g): 18; Fat Calories (kcal): 160; Saturated Fat (g): 4.5; Protein (g): 7; Monounsaturated Fat (g): 11; Carbohydrates (g): 29; Polyunsaturated Fat (g): 2.5; Sodium (mg): 460; Cholesterol (mg): 15; Fiber (g): 7;
photo: Scott Phillips
From Fine Cooking 117 , pp. 50-55
May 3, 2012

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