Bulgur Wheat Salad Turkish Style

Experience the vibrant flavors of the Mediterranean with this Turkish-Style Bulgur Wheat Salad, a wholesome and refreshing dish that’s perfect for any occasion. Made with fine bulgur wheat soaked to fluffy perfection, it’s tossed with a zesty dressing of tomato paste, lemon juice, and pomegranate molasses for a tangy-sweet balance. Fresh herbs like parsley and mint, along with crunchy diced vegetables—tomatoes, cucumbers, and bell peppers—add bursts of color and crispness. Optional red pepper paste provides a spicy kick for those who crave heat. This easy, no-cook recipe is ready in just 20 minutes, making it an ideal choice for quick lunches, potlucks, or as a light yet satisfying side served over crisp lettuce leaves. Packed with bold Turkish flavors and simple, nutrient-rich ingredients, this salad is as healthy as it is delicious!

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:5 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 cup fine bulgur wheat
• 1 cup hot water
• 2 tablespoons tomato paste
• 1 tablespoon red pepper paste (optional for spice)
• 3 tablespoons extra virgin olive oil
• 3 tablespoons lemon juice
• 1 tablespoon pomegranate molasses
• 0.5 teaspoon salt
• 0.25 teaspoon ground black pepper
• 4 stalks scallions (finely chopped)
• 1 cup parsley (finely chopped)
• 2 tablespoons mint leaves (finely chopped, optional)
• 2 tomatoes (diced)
• 1 large cucumbers (diced)
• 1 red bell pepper (diced)
• 6 lettuce leaves (for serving, optional)

Directions

Step 1

Place the fine bulgur wheat in a large mixing bowl. Pour the hot water over it, cover the bowl with a lid or plastic wrap, and let it sit for 10-15 minutes to absorb the water and soften.

Step 2

Fluff the soaked bulgur with a fork to break up any clumps. Allow it to cool to room temperature if still warm.

Step 3

In a small bowl, mix the tomato paste, red pepper paste (if using), olive oil, lemon juice, pomegranate molasses, salt, and ground black pepper until smooth to make the dressing.

Step 4

Pour the dressing over the bulgur wheat and mix thoroughly, ensuring the bulgur is evenly coated with the paste mixture.

Step 5

Fold in the chopped scallions, parsley, and mint leaves (if using). Mix gently to distribute the herbs evenly.

Step 6

Add the diced tomatoes, cucumbers, and red bell pepper to the bowl. Mix until all the ingredients are evenly combined.

Step 7

Taste the salad and adjust the seasoning if necessary, adding more lemon juice, salt, or olive oil as desired.

Step 8

Refrigerate the salad for about 10 minutes before serving to allow the flavors to meld together.

Step 9

Serve the bulgur wheat salad cold or at room temperature, garnished with lettuce leaves if desired.

Nutrition Facts

Serving size	1371.6 grams (1371.6g)

Amount per serving	% Daily Value*
Calories	1301

Total Fat 48.00g	62%
Saturated Fat 6.90g	35%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 1568mg	68%
Total Carbohydrate 205.60g	75%
Dietary Fiber 55.30g	198%
Total Sugars 22.80g
Protein 40.00g	80%

Vitamin D 0IU	0%
Calcium 791mg	61%
Iron 24mg	133%
Potassium 4636mg	99%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 30.5%

Protein: 11.3%

Carbs: 58.1%