Lime Bulgur Wheat Salad with Cucumbers & Tomatoes
— my life in the kitchen.

August 27, 2011

Lime Bulgur Wheat Salad with Cucumbers & Tomatoes

In Texas we’ve been complaining about the heat for months. It’s been a long summer and my kitchen has gotten a big break – I’ve just not felt like cooking (my absence explained). But when my friend Laura brought over this salad a few weeks ago it was decidedly the thing I was going to make and could enjoy eating in 107 degrees. My inspiration will return in the Fall - already have lots of new things I can't wait to share.

This recipe is based on the traditional tabouleh salad, a popular Middle Eastern side dish containing vegetables, olive oil and spices. There are a few differences – the use of lime and much less parsley, which I prefer. The base of bulgur wheat and the vegetables makes it super nutritious and a perfect summer side. I like to add grilled chicken or shrimp and make it a meal - but it's a perfect side dish for my Greek Chicken Meatballs with Spicy Yogurt Sauce.

Bulgur wheat is a natural whole grain food that is quick cooking and very nutritious. It’s high in fiber, rich in B vitamins and has fewer calories, less fat, 4 times the folate and more than twice the fiber of brown rice. It’s nutty flavor is perfect in this Mediterranean inspired salad.

Lime Bulgur Wheat Salad with Cucumbers & Tomatoes

INGREDIENTS

  • 2 bunches flat leaf parsley, chopped
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1 medium yellow onion, minced
  • 1 tablespoon salt
  • 1 large English cucumber (or 2 medium garden variety), peeled, seeded & diced
  • 3/4 cup fresh lime juice
  • 1 cup wheat bulgur (fine)
  • 1/2 cup olive oil
  • 3-4 tomatoes, seeded & chopped
  • 1/2 cup feta cheese, crumbled

DIRECTIONS

In a medium bowl add the wheat bulgur and lime juice. Stir to combine. Cover and refrigerate for 1 hour. Remove from refrigerator and layer as follows:

1. Cucumber
2. Salt
3. Onion, cumin, coriander & parsley

Refrigerate for 2 hours then remove and add 1/2 cup olive oil. Stir to combine. Add tomatoes and feta and mix all together.

Serve as a side dish or make it a meal by adding grilled chicken or shrimp.

1 comment:

  1. Oh i have missed Yvonne recipes. This one looks great.

    ReplyDelete