Bulgur (Broken Wheat) Salad

May 22, 2023May 22, 20230 14
Healthy and delicious Bulgur (Broken Wheat) Salad recipe
in Salad

Prep

20 min

Cook

20 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup Bulgar wheat ( soaked in water for 15-20 minutes )
1 package frozen baby lima beans , cooked according to directions and cooled
1 small red bell peppers or 1 small green bell pepper , sliced very thinly
1 clove garlic , chopped or 1 teaspoon garlic powder ( optional )
1/3 cup tomato juice
3 tablespoons fresh lime juice
1 1/2 tablespoons olive oil
2 tablespoons chopped fresh cilantro
1 teaspoon ground cumin
1/2 teaspoon Tabasco sauce

Nutrision Information

Servings Per Recipe
4
Calories
160
Sugar
2g
Fat
7g
Bulgur salad is a popular Middle Eastern dish that is enjoyed across the world. Bulgur wheat is made by cracking whole wheat kernels into smaller pieces, and it is a popular ingredient in many Turkish, Lebanese and Syrian dishes. The salad is a perfect combination of chewy bulgar wheat, tender lima beans, and thinly sliced bell peppers. The dressing is made with fresh lime juice, cilantro, and a hint of spice from the Tabasco sauce. This salad is a healthy, filling, and delicious option for anyone who wants to try something new.

Instructions

1.Cook the Bulgur wheat according to package instructions and allow it to cool.
2.In a bowl, mix the cooked and cooled Bulgar wheat, lima beans and sliced bell peppers.
3.In a small bowl, whisk together garlic, tomato juice, lime juice, olive oil, cilantro, cumin and Tabasco sauce.
4.Pour the dressing over the salad and stir until everything is well combined. Serve chilled.

PROS

This salad is packed with flavor and is a great source of protein, vitamins, and minerals.

It is a perfect option for vegetarians and vegans
It is low in calories and fat, making it a healthy snack option.

CONS

Some people may not enjoy the texture of cooked bulgar wheat, as it is slightly chewy.

HEALTH & BENEFITS

Bulgur wheat is packed with fiber and protein and is great for maintaining a healthy digestive system.
It also has a low glycemic index, which helps maintain healthy blood sugar levels.
Lima beans contain high levels of protein, antioxidants and essential minerals. Bell peppers are an excellent source of Vitamin C, which boosts the immune system and helps prevent chronic diseases.

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