Oriental Bulgur Rice Salad

Elevate your next meal with this vibrant Oriental Bulgur Rice Salad, a refreshing and wholesome dish that’s perfect for lunch, dinner, or meal prep. This healthy salad features nutty bulgur wheat as its base, beautifully complemented by crisp vegetables like carrot, cucumber, and red bell pepper, and vibrant green onions and parsley for a burst of freshness. The tangy, umami-packed dressing—made with soy sauce, sesame oil, rice vinegar, and a touch of honey—infuses every bite with bold flavors, while grated ginger and minced garlic add an aromatic kick. Finished with a sprinkle of toasted sesame seeds for crunch, this easy-to-make, plant-based salad is a satisfying fusion of Asian-inspired flavors. It's ready in just 35 minutes and can be served chilled or at room temperature, making it a versatile option for any occasion.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups water
• 1 medium carrot
• 1 medium cucumber
• 1 medium red bell pepper
• 3 stalks green onion
• 1 cup fresh parsley
• 3 tablespoons soy sauce
• 2 tablespoons sesame oil
• 2 tablespoons rice vinegar
• 1 tablespoon honey
• 2 cloves garlic
• 1 teaspoon grated ginger
• 2 tablespoons sesame seeds
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse the bulgur wheat thoroughly and drain.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the bulgur wheat and a pinch of salt. Cover, reduce heat to low, and simmer for 10-12 minutes or until tender. Remove from heat, fluff with a fork, and let it cool to room temperature.

Step 3

While the bulgur is cooling, prepare the vegetables: peel and shred the carrot, dice the cucumber and red bell pepper, and finely chop the green onions and parsley.

Step 4

In a small mixing bowl, whisk together the soy sauce, sesame oil, rice vinegar, honey, minced garlic, grated ginger, salt, and black pepper to form the dressing.

Step 5

In a large mixing bowl, combine the cooled bulgur wheat, shredded carrot, diced cucumber, diced red bell pepper, green onions, and parsley.

Step 6

Pour the dressing over the salad and toss well to evenly coat all the ingredients.

Step 7

Sprinkle sesame seeds over the top for added flavor and a nice crunch.

Step 8

Serve immediately or refrigerate for 30 minutes to allow the flavors to meld. Serve chilled or at room temperature.

Nutrition Facts

Serving size	1301.6 grams (1301.6g)

Amount per serving	% Daily Value*
Calories	1202

Total Fat 41.90g	54%
Saturated Fat 6.10g	31%
Polyunsaturated Fat 16.00g
Cholesterol 0mg	0%
Sodium 3050mg	133%
Total Carbohydrate 188.90g	69%
Dietary Fiber 44.20g	158%
Total Sugars 29.60g
Protein 36.20g	72%

Vitamin D 0IU	0%
Calcium 305mg	23%
Iron 12mg	64%
Potassium 2331mg	50%

*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: 29.5%

Protein: 11.3%

Carbs: 59.1%