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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 Bulgur Salad with Minted Yogurt Dressing
Ingredients
- 1/2 cup yogurt, low fat plain Stonyfield
- 1 lemon, juiced ( about 4 tablespoons of fresh lemon juice)
- 2 tablespoons olive oil
- 1 clove garlic , minced
- 1/4 cup fresh mint, chopped
- 1 teaspoon cumin
- 1 teaspoon honey
- Salt and pepper to taste
- 1 cup bulgar wheat
- 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.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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.
I love to use quinoa in salad!
This looks wonderful! Putting it on my must-make asap list!
Thanks Rachel! I hope you like it!
I love bulgar wheat and wheat germ.
Quinoa would be my favorite grain.
Love 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!
Thanks Jess! 🙂 I had a salad yesterday with quinoa and it was really great!
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
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!
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!
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! 🙂
I love using wheat berries to make a salad similar to the one in this post, or even on top of a green salad.
I love using wheat berries; their chewy texture pairs nicely with blanched kale, Parmesan cheese, crushed red pepper, and s&p.
bulgar (specifically bulgar, mint, chopped figs, and then goat or feta crumbled)
My favorite grain to use in salads is quinoa. I am looking forward to trying your salad.
Thanks Janet! Hope you like it.