A Cedar Spoon

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Vegetable Bulgur Salad with Minted Yogurt Dressing {Bob’s Red Mill & Stonyfield Giveaway}

by 44 Comments

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.

Vegetable Bulgar Salad with Mint Yogurt Dressing

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!

Will in the garden

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.

Vegetable Bulgar Salad with Mint Yogurt Dressing

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.

Vegetable Bulgar Salad with Mint Yogurt Dressing 3

Yield: 6

Vegetable Bulgur Salad with Minted Yogurt Dressing

Vegetable Bulgar Salad with Mint Yogurt Dressing 3

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.

Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes

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

  1. Put 1 cup bulgar in a medium mixing bowl with 1 cup boiling water. Let sit for one hour.
  2. 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.
  3. 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.
  4. Thirty minutes before serving, remove the salad from refrigeration and garnish with fresh parsley.
© Julia
Category: Salad, Side Dish
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.

 

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Comments

  4. Amanda says

    I love using wheat berries to make a salad similar to the one in this post, or even on top of a green salad.

    Reply

  5. Beth Blacksin says

    Julia: 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

    Reply

    • Julia says

      Thanks 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!

      Reply

      • Beth Blacksin says

        I 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!

        Reply

        • Julia says

          You 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! 🙂

          Reply

    • Julia says

      Thanks 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!

      Reply

  20. Rosie says

    Mu 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!!!

    Reply

  25. Elizabeth says

    I 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.

    Reply

  28. Choclette says

    Bulgur 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.

    Reply

    • Julia says

      Thanks Faith! I love that dressing too. It is a great one for summer when there is a lot of mint going on.

      Reply

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