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Bulgur Salad with Cherry Tomatoes, Cucumbers, and Mint

January 29, 2012

Bulgur Salad with Cherry Tomatoes, Cucumbers, and Mint

Bulgur Salad with Cherry Tomatoes, Cucumbers, and Mint

How was your January?  Did you hold on strong to your resolution?  Did you set goals for yourself for the course of this year?  My January was tumultuous.  It was a sort of mixed bag, nothing major or minor just disorderly.  We are nearing the end of this month soon and I have to say I’m a little relieved to see it go.  Sydney’s Kitchen will be relocating in February, which is only a few days away.  Our plan is to make the move as smooth as possible.  That being said, plans don’t always turn out the way we plan them too but we are going to do our best to make it smooth.

This salad is a healthy salad.  It is filled with tomatoes, cucumbers, garlic, parsley, and mint.  It is very simple to make and if you prepare it in advance you have your lunch taken care of for at least 4 days 🙂

Tomatoes are a treasure of riches in terms of their antioxidant benefits. Tomatoes provide an excellent amount of vitamin C and beta-carotene; a very good amount of the mineral manganese; and a healthy amount of vitamin E.

When choosing tomatoes look for ones that have rich colors. Deep reds are a great choice, but so are vibrant oranges/tangerines, and brilliant yellows. Tomatoes of all colors provide outstanding nutritional benefits. Tomatoes should be well shaped and smooth skinned with no wrinkles, cracks, bruises, or soft spots. Ripe tomatoes will yield to slight pressure and will have a noticeably sweet fragrance.

Cucumbers are a valuable source of nutrients including but not limited to vitamin K and C.

Since cucumbers can be very sensitive to heat, you’ll be on safer grounds if you choose those that are displayed in refrigerated cases in the market. They should be firm, rounded at their edges, and their color should be a bright medium to dark green. Avoid cucumbers that are yellow, puffy, have sunken water-soaked areas, or are wrinkled at their tips.

Bulgur Salad with Cherry Tomatoes, Cucumbers, and Mint


1 cup bulgur
1 cup boiling water
zest of one lemon
3 tablespoons
3 tablespoons olive oil
2 teaspoons finely minced garlic
1 cup chopped fresh parsley
1/2 cup chopped fresh mint leaves
1/2 cup sliced green onions
3 cups cherry tomatoes, halved
1 1/4 cup chopped cucumbers
sea salt and fresh ground black pepper to taste

To Prepare

Measure out 1 cup bulgur into a bowl big enough to hold the finished salad. Add 1 cup boiling water, stir, and let bulgur soak until all the water is absorbed.

While bulgur soaks, zest one lemon and put zest into a small bowl. Squeeze lemon juice into bowl, adding more if needed to make 3 tablespoons lemon juice. Add finely minced garlic, then whisk in 3 tablespoons olive oil. When bulgur has absorbed all the water, stir in this dressing and let marinate while you chop herbs and veggies.

Wash parsley and mint and dry with paper towels. Chop the herbs and slice green onions and stir into bulgur. Peel cucumbers and remove seeds if the seeds are big. Dice cucumbers and tomatoes into pieces about 1/2 inch, then gently stir into salad. Season to taste with salt and fresh ground black pepper and serve.

Serves 4-6

Sources Kalyn’s Kitchen
World’s Healthiest Foods

Bulgur Salad with Cherry Tomatoes, Cucumbers, and Mint

Bulgur Salad with Cherry Tomatoes, Cucumbers, and Mint

If you are looking for healthy nutritious salads to add to your recipe box look no further!  This salad is nutritious and delicious!

From our kitchen to yours,
Sydney Jones

4 Comments leave one →
  1. January 29, 2012 7:13 pm

    I just substituted bulgur for rice to serve on the side of a recipe. It wasn’t until I went to prepare it that I discovered the instructions were in Arabic. Or Greek. Couldn’t really tell. So I’m glad to see the proportions were 1 to 1 in your recipe because that was close to what I used.

    Bulgur seems to be indestructible, though.

    • January 29, 2012 7:55 pm

      That is a great observation, I find bulgur pretty indestructible as well. It’s great to work with.

  2. January 29, 2012 7:40 pm

    I love tabouleh. I would eat this for lunch everyday.

    • January 29, 2012 7:56 pm

      My friends mom LOVES tabouleh too, I have to try it! Thanks for the reminder 🙂

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