Layered Bulgur Salad
FOOD AND PROP STYLING BY JANINE KALESIS | PHOTOGRAPHY BY HUDI GREENBERGER
The combo of soft and crunchy textures together with a light and lemony dressing make this a very popular choice either as a salad or a light meal of its own. You can sub quinoa if you like.
INGREDIENTS
Serves 6–8
- 1 cup bulgur
- 2 cups boiling water
- 1/4 cup fresh lemon juice
- 1 Tbsp olive oil or vegetable oil
- salt and pepper to taste
- 2 scallions chopped
- 1 cup canned chickpeas
- 2 generous handfuls fresh parsley chopped
- 1 large carrot julienned
- 1 tomato diced
- 1/2 avocado cut into chunks
PREPARATION
Pour boiling water (you can also use broth or stock of your choice) over bulgur in a heatproof bowl. Stir once. Cover and let steep for 15 minutes or until soft. (Fine bulgur will need 10–15 minutes medium will need 15–20 minutes and coarse bulgur will need 20–25.)
Drain excess liquid if necessary.
In a small bowl whisk together the lemon juice oil salt and pepper. Set aside. Place bulgur in the bottom of a nice glass bowl. (You can use all of it or leave some for a different time.) Layer vegetables and chickpeas as follows: scallions carrot chickpeas and parsley. Tomato should go around the rim of the bowl with the avocado in the center.
Pour dressing over salad. Stir immediately before serving. Garnish with extra parsley if desired. Serve at room temperature.
Tip Top with grated feta cheese for a dairy meal.
Note Bulgur (also spelled burgul or bulghur) is dried cracked wheat. It’s made from whole wheat that’s partially boiled and then dried so it needs no cooking. Use the 1:2 ratio of bulgur to liquid. You may want to toast in fat before hydrating it. It tastes equally good chilled tepid or reheated.
Add some bulgur to leafy salads — it’s low in fat high in fiber and rich in vitamins and minerals.
Comparing 1 cup of quinoa to 1 cup of bulgur quinoa has 8 grams of protein 220 calories and 5 grams of fiber; bulgur has 6 grams of protein 150 calories and 8 grams of fiber. So if you’re dieting go for bulgur.
If you want to maximize vitamin and mineral intake go for quinoa.
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