Mediterranean Bulgur Salad

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With the multitude of whole grains and colorful quinoa lining supermarket shelves and proliferating in health food stores’ bulk food sections, humble bulgur is one of those grains that’s easy to overlook. But that may change once you’ve tried preparing it yourself!

Bulgur–aka cracked wheat–is very nutritious and cooks in no time, just by soaking in boiling water. With a mild nutty flavor, it pairs well with practically any ingredient. Fresh herbs, feta, and roasted red peppers lend Mediterranean flavor to this bulgur salad.

Yield: 4 to 6 servings
Total Time: 35 minutes

Recipe Ingredients
1 cup bulgur (cracked wheat)
1 1/2 cups boiling water
1 large tomato, seeded and chopped
2 zucchini, sliced into 1/4-inch rounds
2 green onions, sliced
1 jar (4 ounces) roasted red bell pepper, drained and sliced
4 ounces feta cheese, crumbled
1 small jalapeño
1/2 cup cilantro leaves, loosely packed
1/2 cup mint leaves, loosely packed
6 tablespoons olive oil
3 tablespoons white wine vinegar

Recipe Preparation
1. In a medium bowl, pour boiling water over the bulgur and let it sit, uncovered, for 30 minutes or until all the water is absorbed.
2. While the bulgur is soaking, in a large bowl, combine the tomatoes, zucchini, green onions, roasted red bell pepper, and feta cheese.
3. Cut the jalapeño in half and carefully remove the seeds with a teaspoon. In a food processor (or blender), pulse to combine the jalapeño, cilantro, mint, and white wine vinegar.  With the machine running, slowly incorporate the olive oil.
4. Toss the bulgur with the vegetables. Add the dressing a tablespoon or two at a time and toss gently. Garnish with additional mint and serve.

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The One Medical blog is published by One Medical, an innovative primary care practice with offices in Boston, Chicago, Los Angeles, New York, Phoenix, the San Francisco Bay Area, Seattle, and Washington, DC.

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