Vegetable Bulgar Salad With Minted Yogurt Dressing is a healthy salad of vegetables, fresh parsley, bulgar wheat and a mint yogurt dressing. This salad is great for lunches or to bring to a picnic or party.
I hope you had a fun, warm Memorial Day weekend!
We had beautiful weather in Chicago this past weekend so we put my garden in. Mike made me a raised bed garden which I have been wanting for some time. I bought all kinds of peppers, tomatoes, herbs, cucumbers, squash and lettuce. Will helped me plant everything & he is getting excited to help me take care of it and watch everything grow! Fresh, home grown produce here we come!
Speaking of fresh produce today’s Vegetable Bulgar Salad with Minted Yogurt Dressing is packed full of fresh crunchy vegetables and topped with a creamy mint yogurt dressing. Tabbouleh was my inspiration for this salad which also uses bulgar wheat, fresh parsley and chopped tomatoes.
A few weeks ago my friends at Stonyfield Organic and Bob’s Red Mill sent me a fun package filled with grains including Amaranth, Bulgar, Grande Whole Grains Blend, Farro and Sorghum. Grains pair perfectly with vegetables in salads and offer health benefits like protein, fiber and iron. I like that they add texture and keep me feeling full after I eat the salad.
This salad is very customizable and you can use whatever vegetables you fancy. I think this salad tastes better at room temperature so I suggest removing it from the refrigerator thirty minutes before serving. This salad tastes great for a few days so you can make it and have it for your weekly lunches if you want.
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Vegetable Bulgar Salad With Minted Yogurt Dressing is a healthy salad of vegetables, bulgar wheat and a mint yogurt dressing. This salad is great for lunches or to bring to a picnic or party.
Ingredients
- For the dressing:
- 1/2 cup low fat plain Stonyfield yogurt
- 1 lemon, juiced ( about 4 tablespoons of fresh lemon juice)
- 2 tablespoons olive oil
- 1 garlic clove, minced
- 1/4 cup fresh mint, chopped
- 1 teaspoon cumin
- 1 teaspoon honey
- Salt and pepper to taste
- For the salad:
- 1 cup bulgar wheat
- 1 cup boiling water
- 2 tomatoes, seeds removed, diced (1 cup)
- 1 rib celery, chopped
- 1/2 cucumber, peeled, seeded and chopped (or 2 mini cucumbers)
- 1/4 red pepper, seeds removed, chopped
- 3 green onions, chopped
- 1 cup curly parsley, chopped
- Salt and pepper to taste
Instructions
- Put 1 cup bulgar in a medium mixing bowl with 1 cup boiling water. Let sit for one hour.
- In a small mixing bowl whisk together low fat plain yogurt, lemon juice, olive oil, garlic, fresh mint, cumin, honey and salt and pepper. Cover and put in the refrigerator to chill.
- In a large bowl, combine the bulgur with the tomatoes, celery, cucumber, red pepper, green onions and parsley. Add yogurt dressing and mix well. Cover and chill.
- Thirty minutes before serving, remove the salad from refrigeration and garnish with fresh parsley.
Disclaimer: I am honored to be a member of the Stonyfield Clean Plate Club. I received product or coupons for writing this post, but all opinions are my own. I only share products and brands I truly care about and use.
Janet T says
May 27, 2014 at 7:11 amMy favorite grain to use in salads is quinoa. I am looking forward to trying your salad.
Julia says
May 27, 2014 at 7:55 amThanks Janet! Hope you like it.
Dana says
May 27, 2014 at 8:29 ambulgar (specifically bulgar, mint, chopped figs, and then goat or feta crumbled)
Leah SB says
May 27, 2014 at 9:06 amI love using wheat berries; their chewy texture pairs nicely with blanched kale, Parmesan cheese, crushed red pepper, and s&p.
Amanda says
May 27, 2014 at 9:58 amI love using wheat berries to make a salad similar to the one in this post, or even on top of a green salad.
Beth Blacksin says
May 27, 2014 at 10:55 amJulia: great minds think alike. I took bulgar, leftover steamed asparagus, mushrooms, and added a red pepper, cukes, tomatoes and a few capers. I had some fresh dill and that went into the salad as well. The asparagus had some goat cheese on them, so i decided to try a yogart dressing and some extra cheese. Yum yum yum. You are my inspiration. bb
Julia says
May 27, 2014 at 11:10 amThanks Beth! 🙂 Great minds do think alike! You would love this salad–it is right up your alley! I love the idea of goat cheese. I am trying that one soon!
Beth Blacksin says
May 27, 2014 at 11:16 amI am going to try it! Bulgar is a very healthy, low cal grain that can provide a neutral canvas for many different flavors and tastes!
Julia says
May 27, 2014 at 11:21 amYou will like it!! The nice thing about bulgar is that is doesn’t have an overpowering taste, like you said! My favorite has always been Tabbouleh but I think this is a close second! 🙂
Jessica @ Stuck on Sweet says
May 27, 2014 at 11:06 amLove all of your healthy salads! Can’t wait to make this one. I’m a big fan of quinoa but that’s because I haven’t had much experience with other grains – you’re inspiring me!
Jessica @ Stuck on Sweet recently posted..Lemon Brownies
Julia says
May 27, 2014 at 11:11 amThanks Jess! 🙂 I had a salad yesterday with quinoa and it was really great!
Elizabeth says
May 27, 2014 at 1:21 pmQuinoa would be my favorite grain.
Liz says
May 27, 2014 at 3:31 pmI love bulgar wheat and wheat germ.
Rachel Cooks says
May 27, 2014 at 4:14 pmThis looks wonderful! Putting it on my must-make asap list!
Rachel Cooks recently posted..Fresh Raspberry Vinaigrette Dressing Recipe
Julia says
May 27, 2014 at 4:55 pmThanks Rachel! I hope you like it!
Anne H. says
May 27, 2014 at 7:05 pmI love to use quinoa in salad!
Anne H. says
May 27, 2014 at 7:06 pmI love to use quinoa in salads!
Dandi D says
May 27, 2014 at 8:29 pmMy favorite all-time grain to use in salads is red quinoa.
Stephie @ EYHO says
May 27, 2014 at 9:05 pmI am so jealous of your little garden! Can’t wait to see what yummy things you make with your vegetable goods. 🙂 (Ps, more of this salad would be ok by me!)
Stephie @ EYHO recently posted..Boozy Peach-Coconut Milkshake
Liz says
May 28, 2014 at 6:51 amBulgar is good too
Catherine McCord says
May 28, 2014 at 11:40 amLook at your little guy in the garden! So cool getting him involved so early! And what a fresh tasting salad to boot!
Julia says
May 28, 2014 at 1:24 pmThanks Catherine! He loved helping us out in the garden and also really enjoys watering every day . It is so fun to involve him in the process. 🙂 And thanks for the kind words about the salad!
SandyN says
May 28, 2014 at 9:01 pmI love to use quinoa!
Kathy Bosin says
May 29, 2014 at 2:23 amYour yogurt mint dressing sounds great! My favorite grain for salads is farro – thick and chewy, adds umph!
Liz says
May 29, 2014 at 7:58 amI love bulgar in many foods.
Jessie C. says
May 29, 2014 at 2:16 pmI like quinoa in salad.
Rosie says
May 29, 2014 at 2:44 pmMu fav grain to use in salads are cooked whole wheat berries – they stay separated and are a little chewy and look good in the salad!!!
rachel says
May 30, 2014 at 8:06 amI like to top my salad with quinoa.
Liz says
May 30, 2014 at 8:39 amI also love quinoa in salads, burgers and as a cereal.
Liz says
May 31, 2014 at 8:33 amI love wheatgerm in salads.
Liz says
June 1, 2014 at 8:41 amBulgur and wheat germ are good.
Elizabeth says
April 18, 2015 at 7:03 amI love to use farro in salads because its firm, slightly chewy texture holds up to dressings so well. I also love its nutty flavor – so good! Your vegetable bulgur salad is so creative and healthy – can’t wait to try it.
Julia says
April 18, 2015 at 12:13 pmThanks Elizabeth! I love farro salads too. If you like farro I think you will like this one.
Kristen @ A Mind Full Mom says
April 18, 2015 at 7:20 amI love this salad and personally, I love all grains–I could never pick just one 🙂
Julia says
April 18, 2015 at 12:13 pmI do love grain salads too-the best!
Christie says
April 18, 2015 at 8:23 amThis is a gorgeous salad. I haven’t used bulgur much and must try it.
Julia says
April 18, 2015 at 12:13 pmI like it…I usually use it in Tabbouleh but this was a nice change!
Choclette says
April 18, 2015 at 11:35 amBulgur wheat is perfect for making quick meals and coincidentally, that’s what I’m planning for supper tonight – with roasted squash and feta. Have stumbled & +1d.
Julia says
April 18, 2015 at 12:14 pmOh that sounds delicious!
Faith (An Edible Mosaic) says
June 26, 2015 at 9:43 amWhat a yummy bulgur salad! I love the sound of that minted yogurt dressing!
Julia says
June 26, 2015 at 12:13 pmThanks Faith! I love that dressing too. It is a great one for summer when there is a lot of mint going on.