Wednesday, July 9, 2014

Mediterranean Bulgur Salad

What's For Lunch?

For those of you who have visited Jungle Jim's International Market, you might find our dilemma to be surprising - almost blasphemous! We work in a food-lover's paradise and yet there are days we can't find anything to eat for lunch! We debate our options and usually settle on making something simple and hopefully, delicious. We hit the jackpot today with this fresh, healthy Mediterranean Bulgur Salad. You may be familiar with bulgur; it is the traditional grain found in tabbouleh. This is a sturdy salad that will pack up perfectly for lunch. We added some grilled chicken because we had it available. Vegetarians can skip the chicken and enjoy a meat-free salad for lunch. If Mediterranean cuisine is something you enjoy, join chef Joanne Drilling for her Fresh Meditarranean class at The Cooking School.


Bulgur can be found in the bulk or Middle East section of the store. #2 medium bulgur is just right in this salad - not too small and not too large. 


Boil 3 cups of water for 1 1/2 cups of bulgur. Pour the boiling water over the bulgur in a large bowl.


Stir the water and bulgur. Let  it stand at room temperature, stirring occasionally, until the water is absorbed and bulgur is room temperature, 35-45 minutes. While the bulgur is softening, prepare the rest of the salad ingredients.



 Fluff up the bulgur with a fork or spoon.



 Whisk the olive oil, lemon zest and juice, salt and pepper in a small bowl. Set aside.


Add the chickpeas, tomatoes, cucumber, olives, scallions, cheese, pine nuts and parsley to bulgur. 



Pour the dressing over top and toss gently until thoroughly combined.


Serve the salad with grilled meat or shrimp to make a heartier entree or enjoy it just as it is.


Mediterranean Bulgur Salad

1½ cups uncooked bulgur, #2
1½ cups boiling water
6 tablespoons olive oil
Juice and zest of 1 lemon
¾ teaspoon salt
½ teaspoon pepper
1 can (15 ounces) chickpeas, rinsed and drained
10 ounces grape tomatoes, halved lengthwise
½ English cucumber, diced
¼ cup kalamata olives, sliced
4 scallions, white and green parts, sliced
6 ounces crumbled feta cheese
½ cup toasted pine nuts
2 tablespoons chopped parsley


Place bulgur in a large bowl. In a large saucepan, bring about 3 cups water to a boil. Measure 1½ cups of boiling water, pour over bulgur and stir. Let stand at room temperature, stirring occasionally, until water is absorbed and bulgur is room temperature, 35-45 minutes.

Whisk olive oil, lemon zest and juice, salt and pepper in a small bowl. Set aside.

Add chickpeas, tomatoes, cucumber, olives, scallions, cheese, pine nuts and parsley to bulgur. Pour dressing over top and toss gently until thoroughly combined.


Serves 6

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