Tomato Bulgur Salad Recipe


Difficulty LevelEasyHealth IndexAverage
Main IngredientInterest Group


 Coarsely ground bulgur1⁄2 Cup (8 tbs)
 Cold water1 Cup (16 tbs) (To Cover)
 Onion1⁄3 Cup (5.33 tbs), finely chopped
 Parsley1⁄2 Cup (8 tbs), chopped
 Ripe tomatoes3 Medium, chopped (Use Fresh)
 Lemon juice1⁄3 Cup (5.33 tbs)
 Kelp powder/Salt1 Teaspoon
 Olive oil1⁄4 Cup (4 tbs)
 Finely chopped mint2 Tablespoon (1 Tablespoon Dried Crumbled Mint)
 Romaine lettuce/Fresh mint/parsley1 (Used For Garnishing)

Nutrition Facts

Serving size: Complete recipe

Calories 1072 Calories from Fat 514

% Daily Value*

Total Fat 58 g89.9%

Saturated Fat 8.2 g41%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 86.9 mg3.6%

Total Carbohydrates 129 g43.1%

Dietary Fiber 29.6 g118.6%

Sugars 18 g

Protein 26 g52.2%

Vitamin A 631.8% Vitamin C 342.8%

Calcium 31.1% Iron 67.9%

*Based on a 2000 Calorie diet


Place the bulgur in a bowl and pour enough cold water over bulgur to cover completely.
Allow it to soak for about 10 to 15 minutes.
Drain bulgur in a sieve or colander lined with a double thickness of dampened cheesecloth.
Wrap the bulgur in the cheesecloth and squeeze it vigorously until completely dry.
Place the drained bulgur in a deep bowl and add the chopped onion, parsley, tomatoes, lemon juice and kelp powder or salt.
Toss the mixture gently but thoroughly.
Place in refrigerator, covered for about one hour to blend flavors.
Just before serving, stir in the olive oil and chopped mint; adjust seasoning.
Mound the salad in a serving dish surrounded by romaine lettuce leaves.
Garnish with additional mint or fresh parsley, if desired.